Wednesday, April 9th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

600m Run (Or Jog).

*If you can’t run then speed walk 400m

Metcon (Time)

5k Row
3-4 person teams. Rotate every 250m. Every person not rowing must perform 40 Dubs (Or 10 Dub attempts) before they return to the rower.

Cash Out

20 one-legged deadlifts with each leg. Use weight as needed.

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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