Monday, July 21st

 In Workout of the Day


Main – WOD

(No Measure)

WOD movement review:
– Burpee to plate
– Overhead walking lunges

Metcon (AMRAP – Reps)

Teams of 2-3:
8 minutes to complete: 1200m Run (switch every 300m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:

10 minutes to complete: 1 mile Run (switch every 200m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time) at the 18 minute mark start:

12 minutes to complete: 1 mile Run (switch every 200m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Score is the total reps accumulated for all three stations combined

Cash Out

30 kneeling med ball passes with partner (30 each)

*You and a partner will chest pass a medball back and forth while kneeling upright on the floor

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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