Wednesday, April 16th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

30 medicine ball cleans with 2 second pause at the bottom of the squat each rep.

Metcon (Weight)

Every 2 minutes for 10 minutes (5 sets total) –
Rx =
3 Clean Jerks

Rx+ =
1 Hi-hang Power Clean
1 Hi-hang Squat Clean
1 Front Squat
1 Push Jerk

*Work your way up to heaviest set possible

Metcon (Time)

Team WOD (4-5 person teams) For Time:
200 Dubs (or 500 singles)
150 Sit-ups
100 Lateral Burpees
50 Power Cleans

Rx =

Rx+ =

Time Cap = 20:00

*2 people for each team working at once (2 bars for each team). Team mates that aren’t working must hold med ball (20/14, no rules on how the medball must be held, so long as it is off of the ground).

Cash Out

15 max height step-ups with each leg

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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