Friday, July 25th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 10:
2 Shoulder Press @ 70% 1RM (From the rack)

Rx+ =
60% 1RM + 25% BR

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Metcon (AMRAP – Rounds)

EMOM x 10:
Odd – 200m Run
Even – 15 KBS
Score is the total number of rounds (out of 10) that you were able to complete within the time limits.

Cash Out

Kipping supine ring rows:
3 x max reps

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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