Tracking code:

Thursday, August 21st

 In Workout of the Day


Main – WOD

(No Measure)

EMOM x 12:
2 OHS @ 65% 1RM

*Weight may be taken from the rack. Pair up with someone around your same strength and share the same bar. 1 person goes at the top of the minute and the second person goes immediately afterwards (add/remove weights as needed).

Metcon (AMRAP – Rounds)

EMOM x 14:
Odd- 15 Box jumps /step ups
Even- 20 Push-ups
*May stagger starting stations if class is larger than 6 people so we can have 1 person to each box.

Cash Out

5×5 open-closed shoulders on the pull-ups bar

Rx+ =
20#/13# KB in between feet

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.
Recent Posts