Friday, July 4th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:
2 Shoulder Press @ 60% 1RM (From the rack)

Rx+ =
50% 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 – Reps)

Power Snatch
Row for calories
Air Squats
Rx =
40% 1RM Hang Power Snatch (or empty barbell)

*Score is the total reps accumulated

Cash Out

Strict supine ring rows:
3 x max reps

Rx+ =
Feet on box/bench

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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