Thursday, July 10th

 In Workout of the Day


Main – WOD

(No Measure)

EMOM x 12:
2 Deadlift @ 65% 1RM

Rx+ =
50% 1RM + 25% BR

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Metcon (AMRAP – Reps)

2 Minute AMRAP:
Pull-ups
*Stagger starting stations as needed

Rx =
As prescribed

Rx+ =
C2B pull-ups

Scale =
Jumping Pull-ups

2 minute rest, then…

Metcon (AMRAP – Reps)

2 Minute AMRAP:
T2B
2 minute rest, then…

Metcon (AMRAP – Reps)

2 Minute AMRAP:
Supine Ring Rows

Cash Out

3 x 10 per leg:
Bulgarian split squats with no weight

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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