Friday, May 30th

 In Workout of the Day

Main – WOD

(No Measure)

Accumulate 10 seated box jumps @ 80% 1RM

*Start sitting on 16″ box or on 12″+35lb plate.

Brock (Time)

For Time:
50 Push-ups
10 Front Squats
40 Sit-ups
8 Front Squats
30 KBS
6 Front Squats
20 Lateral Burpees
4 Front Squats
10 Pull-ups
2 Front Squats
Rx =
60% 1RM from rack

Rx+ =
60% 1RM from ground

Time Cap = 20:00

Cash Out

3 sets max rep ring dips

Rx =
Body weight

Rx+ =
10% body weight added

*1 minute rest in between each set

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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