10/20/2014 – WL, Sr

 In Workout of the Day


Tags will be included in the title of the wods form here on out to let you guys know what type of stimulus/ wod we are hitting that day.
WL = Weightlifting
G = Gymnastic
M = Mono structural (cardio)
Tr= Throwing
Sr = Sprint

Front Squat (3 warm up sets + 3 work sets)

Metcon (4 Rounds for time)

Fitness &


20 unbroken front rack lunges

rx= 95/75# (walking)

4×20 @ 0:60 rest

* Sprint on your lunges, each round is scored for time.

* Note your weight used in comments

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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