Friday, July 11th

 In Workout of the Day

Main – WOD

(No Measure)

Speed ladder drills while holding med ball overhead

2 Minute Max Double Unders (AMRAP – Reps)

Rx = Dubs

Scale = Dub attempts

Metcon (AMRAP – Rounds)

EMOM x 12:
Odd- 3 Push Jerks
Even- 2 Hang Power Clean + 2 Front Squats
Rx =
75% Power Clean 1RM

Rx+ =
Squat cleans instead of power cleans

Cash Out

Accumulate 20 lateral jumps in each direction over orange hurdles

Scale =
25 lateral jumps in each direction over parallettes

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