Friday, April 11th

 In Workout of the Day

Main – WOD

Front Squat + Push Press Complex (4 Sets )

5 Front Squats + 5 Push Presses
Complex=
3 Front Squats + 3 Push Press

Increase weight each set as needed. Record the heaviest set that you were able to complete all 6 reps. Weight may be taken from the rack.

Just Thrusta Move (AMRAP – Reps)

10 Min AMRAP:
65 Thrusters
50 Dubs
35 Pull-ups
Rx =
45/35
Unassisted pull-ups

*Rx+ =
45/35
50 Unbroken Dubs
C2B Pull-ups

*20 Grasshoppers every time bar rests on the ground if you are going Rx+. Also, for Rx+ you must restart on Dubs if you are broken (no more than 3 restarts. At this time move on to the pull-ups).

Cash Out

Accumulate 90 seconds of L-sit on PVC parallettes

Rx =
Turf

Rx+ =
Turf + 45lb plate under heels

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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