Friday, September 5th

 In Workout of the Day

Main – WOD

(No Measure)

Every 2 minutes for 12 minutes (6 sets):
4 bench press @ 65% 1-RM
*Partner up. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Accumulate 2 minutes in the bottom of the squat position

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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