Tuesday, June 17th

 In Workout of the Day

Main – WOD

Bench Press

*Partner with 1-2 people and help spot the person lifting if they are unable to complete a rep.

**10, 5, 3, 2, 1, 1 rep scheme. Rest at least 2 minutes before your final set.

Ego Check (Time)

For Time:
200m Run
10 Push Jerks
200m Run
10 Push Jerks
Rx =
55% Push Jerk 1RM

Time Cap = 6:00

*Use the prescribed percentages. This is meant to be a sprint so you should be using a challenging weight, but one that allows you to ideally go unbroken. If you want to go heavier than 60% of your 1RM then a 10 burpee penalty will be issued every time the bar hits the floor in the middle of the set. Hold each other accountable.

Cash Out

Rx =
3 sets max rep military push-ups (close grip with thumbs and pointer fingers touching, forming a triangle)

*1 minute rest between rounds. Scale with push-ups on incline using box. Record height used if scaled

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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