09/22/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Hey Folks, Sorry for the lateness of the WOD going up. I was unable to post last night on Wodify.

Clean and Jerk (12 minutes to establish a heavy 1-rep)

Metcon (AMRAP – Rounds)

Every 3:00 for 18:00

5 Cleans

5 Front Squats

5 Push Press

*use 70% of the Previously established 1 rep.

*Add 2 OTB burpees each round (start with 2 and end on 12

*score is rounds completed with all burpees.

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
Recent Posts