Tuesday, July 15th

 In Workout of the Day

Main – WOD

(No Measure)

Movement review:
-Goblet squat

Metcon (Time)

For Time:
100 Goblet Squats
75 KBS
50 Thrusters
75 KBS
100 Goblet Squats
Rx =
50% Thruster 1RM

Time Cap = 20:00

*2 person teams (half the reps if going individual). 2 barbells and KBs per team. 1 partner performs 5 reps then the other partner performs 5 reps. You must complete all of the reps at each station before moving on to the next movement.

Cash Out

30 sitting med ball passes with partner (30 each)

*You and a partner will chest pass a medball back and forth while sitting upright on the floor (long sitting).

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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