10-27-2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

In 15 minutes-

Establish a 12-RM Deadlift with good mechanics

*3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set.

Then:

Partner WOD

In 15 minutes-

400m Run

20 Muscle-ups

300m Run

15 Muscle-ups

200m Run

10 Muscle-ups

Max calories on rowers or air dyne with any time remaining

Rx:

40/30/20 C2B Pull-ups

Scale:

40/30/20 Pull-up progressions

*1 person works at a time on the muscle-ups. Partners do the run together.

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.
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