Tracking code:

Friday, February 7th

 In Workout of the Day

Main – WOD

Metcon (Weight)

EMOM x 5 minutes:

5 shoulder presses @ 60% 1RM (or projected 1RM)

Gone In 360 Seconds (AMRAP – Reps)

6 Minute AMRAP:

500m Row
50 Push-Ups
Max front squats with remaining time

*Score is the total squats accumulated
Rx =
135/85

Rx+ =
Ring push-ups
185/105

Competition WOD with 2 heats. 1 group judges for the other group.

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.
Recent Posts