Friday, August 1st

 In Workout of the Day

Main – WOD

(No Measure)

12 minutes drilling rope climbing progressions

14.5 Jr (AMRAP – Rounds and Reps)

10 Minute AMRAP:
9 Thrusters
9 Bar facing burpees
Rx =
40% Thruster 1RM (empty barbell with wooden plates if 40% is less than 45/35).

*This is meant to be a fairly light weight so that you are able to go unbroken every round. Think of this as of a cardio/stamina workout.

Cash Out

Row for 75 Calories at a comfortable pace


Light jog for 800m

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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