Friday, June 13th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:

Rx =
2 Push Press @ 70% 1RM (From the rack)

Rx+ =
55% 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 (Time)

For Time:
150 Dubs or 250 Singles
Rx =
250 singles

Rx+ =
150 Dubs

Time Cap = 3:00

Then at the 4:00 minute mark…

Metcon (Time)

For Time:
30 HSPU or 15 wall walks
Rx =
15 wall walks

Rx+ =
30 HSPU

Time Cap = 3:00

Then at the 7:00 minute mark…

Metcon (AMRAP – Reps)

1 set max thrusters @ 55% 1RM

Cash Out

Rx =
3 x 7 ring dips

*Increase weight as needed. Scale down by performing ring dips with band.

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.
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