11/11/2014

 In Workout of the Day

Main – CROSSFIT

There will be open box hours from
*5:15am -7:15 am
*12:00pm -1:00pm
*4:00pm -8:15pm

You can come in and do the hero wod or go through the days training with the coach on staff.

AdamBrown (Time)

Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Fitness

Metcon (Time)

Hold plank 3:00

Rest 2:00

4X20 unbroken Front DB lunges >40lbs total. @ :50 rest

Performance

Metcon (Time)

Hold plank 3:00

Rest 2:00

4X20 unbroken Front rack lunges 95/75. @ :50 rest

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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