Monday, June 23rd

 In Workout of the Day

Main – WOD

(No Measure)

Movement Demo:
Row
Wallball
Burpees

Metcon (Time)

For Time:
2K Row
140 Wallballs
80 Burpees
1K Row
80 Wall Balls
40 Burpees
Time Cap = 25:00

*Ideally teams of 3-4 people, with 2 people working at a time (except on the row). If there are less than 3 team members, then it’s 1 person working at a time and half of the total reps/distance. Non-working team members rest while partners work.

Cash Out

Rx =
3 x 10 OHS with empty barbell

Rx+ =
3 x 10 Snatch balance with empty barbell. Increase weight as needed, but no more than 50% OHS 1RM

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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