Monday, August 4th

 In Workout of the Day

Main – WOD

Power Clean

10– 50% 1RM
5– 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 90% 1RM
1- 95% 1RM
1-PR attempt

*20 minutes max to work up to, and attempt, a new 1RM.

Metcon (6 Rounds for reps)

1 minute max Push Press @ 50% 1RM
1 minute max pull-ups
1 minute max KBS
1 minute max T2B
1 minute max burpees
1 minute max calorie row
2 minute rest between each station (16 minutes total for the WOD including the rest periods). May start at any station but you must continue in order once you decide. Record your scores for each set.

Cash Out

Accumulate 2 minutes in the plank (on forearms)

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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