Tracking code:

Friday, April 4th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

Pressing series progressions:
Accumulate 20 jumping ceiling punches with empty barbell. Focus of max effort jumps. Land in quarter squat.

Front Squat (5 x 7)

Spend 18 minutes working up to a 7RM front squat.

Glued (Time)

Rx =

Rx+ =

*5 burpees every time bar rests on the ground.

Time Cap- 10:00

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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