Friday, July 18th

 In Workout of the Day

Main – WOD

Push Jerk (10, 5, 3, 2, 1, 1 )

10- 50% 1RM
5- 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 95% 1RM
1- New PR attempt

1-Mile Run (Time)

Max Effort 1-Mile Run
Stretch for 10 minutes afterwards, then perform….

1000m Row (Time)

Max Effort 1000m Row
May stagger starting stations as needed

Cash Out

Rx+ =
3 x max rep kipping HSPU

Rx =
3 x max rep military “man push-ups”

Scale =
3 x max rep “man push-ups” on box

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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