Friday, May 23rd

 In Workout of the Day

Main – WOD

Metcon (AMRAP – Reps)

Scaled =
EMOM x 10:
5 Supine ring rows (as horizontal as possible)

Rx =
EMOM x 10:
3 Strict Pull-ups

Rx+ =
EMOM x 10:
2 Weighted pull-ups @ ~40% 1RM

Screaming Your Lunge Out (AMRAP – Rounds and Reps)

8 Min AMRAP:
250m Row
5 Front Rack Lunges
10 T2B
Rx =

Rx+ =

*Weight taken from the ground. 5 lunges per leg (10 lunges total per round).

Cash Out

Medball twist throws into wall:
20 per side

Rx =

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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