Wednesday, August 6th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:
2 Push Press @ 65% 1RM (From the rack)
Rx =
50% 1RM 25% BR (thin blue band)
*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 Liker du blackjack? Betway Casino er et av de som har best utvalg av alle casinoene i verden og har alt fra klassisk europeisk Blackjack til mer uvanlige varianter som spansk Blackjack og  Atlantic City Gold Multi-Hand. as fast as possible (<1 second per rep).

Metcon (AMRAP – Rounds)

EMOM x 8:
20 Dubs (40 singles)
2 Front Squat @ 90% Power Clean 1RM
Rx =
90% Power Clean/Hang Power Clean 1RM

*Weight may be taken from the ground or the high hang. If you use less than 90% then this is NOT considered Rx”d. This is supposed to be really heavy, so fight the urge to lower the weight.

**Score is the total number of rounds that you were able to complete under the 60 second time cap.

Cash Out

Accumulate 2 minutes in the top of the HSPU against the wall

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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