10/22/2014 (M)

 In Workout of the Day

Main – CROSSFIT

Shoulder Press Week2/4

3 warm up sets of 5

+

3 @ 70%

3 @ 80%

max reps @ 90%

@ 3:00 rest

Metcon (Time)

Team WOD

For a total of 3200m of running:

Partner A completes 400m run

while:

Partner B completes Max cal Row

Partner C completes max dubs

* switch station each 400m

* Each rep counts as 0.5 second off of the timed score

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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