10/20/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Please Post Results to the White Board

Metcon (No Measure)

Every 4 minutes for 16 minutes:

Bench Press x 8 reps

Max rep strict pull-ups

*Start with ~60% 1-RM. Increase load each round if possible

Then…

5 Minute AMRAP:

1 HSPU

1 Wallball

2 HSPU

2 Wallballs

3 HSPU

3 Wallballs

Rest 5 minutes, then..

5 Minute AMRAP:

1 Russian KBS

1 Goblet squat

2 Russian KBS

2 Goblet squats

3 Russian KBS

3 Goblet squats

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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