Friday, May 2nd

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 10:
Rx+ =
3 weighted pull-ups @ 50% 1RM (start with 0lbs and increase as needed if you do not know your 1RM)

Rx+ =
3 jumping pull-ups with 3 second eccentric phase).

Metcon (AMRAP – Rounds)

EMOM x As long as possible:

Odd- Row 10 Calories + (10/5) Push-ups

Even- 20 Dubs + 10 Air Squats

*Scaled =
20 singles instead of Dubs
Continue to perform until you are unable to complete the movements within the 60 seconds. Staggered start times may be used to accommodate for larger class sizes.

Cash Out

100 Banded Good Mornings

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.
Recent Posts