7-9-13

 In Workout of the Day

maury

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.

7-9-13

50 dubs buy-in

8:00 amrap of:

1/1/1, 2/2/2, 3/3/3…etc

wall ball shot

burpee

jump squat

50 dubs cash out

I want MAX EFFORT. for realz

If the Gym is packed we will run two heats

 

 

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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