10/01/2014

 In Workout of the Day


Main – WOD

Metcon (No Measure)

Chest to bar pull ups
7×6 @ 0:50 rest

rx plus- do one muscle up before each round

Deadlift (20:00 to complete)

3×5 ascending warm up sets then
+
3 work sets
5@ .75
3@ .85
Max reps at .95
Rest 3:00, 4:00, 5:00 between work sets

Metcon (AMRAP – Reps)

4:00 amrap of: C & J (95/65)
:30 rest
3:00 amrap of: Burpees to target
:30 rest
2:00 amrap of: sit ups

*target must be 6″ above reach

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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