Thursday, August 14th

 In Workout of the Day

Main – WOD

Back Squat

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

Metcon (4 Rounds for time)

4 Rounds:
30 Calorie Row
20 Pull-ups
10 HSPU (or 10 wall walks)
*Running clock. 3 minute rest between every round. Stagger start times if class has more than 4 members. Mark start and finish time each round and record your time for each round.

Cash Out

Accumulate 40 Toes to rig while laying on your back

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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