Thursday, July 3rd

 In Workout of the Day


Main – WOD

Front Squat (10, 5, 3, 2, 1, 1 )

10 – 50% 1RM
5 – 60% 1RM
3 – 70% 1RM
2 – 85% 1RM
1 – 95% 1RM
1 – PR attempt

Metcon (Time)

25/20/15/10:
Pull-ups
*300m run before every round
Rx =
Unassisted pull-ups

Rx+ =
Chest to bar pull-ups

Time Cap = 15:00

Cash Out

Accumulate 100 Dubs in as few sets as possible.

Rx+ =
-10 reps every time you’re broken

Scale =
10 Dub attempts

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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