/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 7-19-13 | West Little Rock CrossFit


 I wonder who ate this last night instead of coming to the wod?

Find out tomorrow!


Hit all three of the following by 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

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



Row/Run 1000m

50 bb Thrusters

30 pull ups



run 800 m

15 bb thrusters

15 pull ups

5 rounds for time.