Tracking code:

Monday, September 8th

 In Workout of the Day

Main – WOD

(No Measure)

-Coach Led Warm Up

-Med Ball Clean Progression with coach

Clean and Jerk (3-2-1-1 (from the Knees))

Rest 2:00 after each set

Front Squat (10-5-3-1-1)

10 @ 50% 2:00
5 @ 65% 2:00
3 @ 75% 2:00
2 @ 85% 3:00
1 @ 95% 4:00
1 @ PR attempt

Metcon (AMRAP – Reps)

10:00 Amrap
Run 200m (or) row 250m
20 Med Ball Cleans

Score total Medball Cleans

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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