Tracking code:

Tuesday, May 27th

 In Workout of the Day


Main – WOD

(No Measure)

EMOM x 10:
2 Deadlifts @ 60% 1RM + Band Resistance (Green/Blue)

*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.

Ropes and Pulleys (Time)

For Time:
15/12/9/6/3
Pull-ups

*20 Dubs after every round.
Rx =
Unassisted Pull-ups (or double the reps with jumping pull-ups)
20 Dubs or 50 Singles

Rx+ =
C2B Pull-ups
20 Unbroken Dubs (Start back at 0 if broken).

Time Cap = 10:00

Cash Out

Accumulate 15 single legged box squats to 20”/16” box with each leg.
Rx =
Body weight

Rx+ =
Empty barbell on back (weight as needed)

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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