Thursday, June 19th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:
2 Front Squat @ 70% 1RM (From the rack)

Rx+ =
55% 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 – Rounds)

EMOM x 10:
10 Deadlifts
1 KBS (9/2, 8/3, 7/4….1/10)

Rx =
50% Deadlift 1RM

Cash Out

Rx =
3 sets max rep kipping pull-ups

Scale =
3 x 10 open-closed shoulders with partner spotting on either side of sternum

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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