/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 7-9-13 | West Little Rock CrossFit


Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.


50 dubs buy-in

8:00 amrap of:

1/1/1, 2/2/2, 3/3/3…etc

wall ball shot


jump squat

50 dubs cash out

I want MAX EFFORT. for realz

If the Gym is packed we will run two heats