Wednesday, February 19th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

3 rounds with empty barbell:

5 Muscle cleans
5 Power cleans
5 Squat cleans

*All from high hang position

High-Hang Clean (7 x 2 )

20 minute running clock.

Start with light weight for first working set and add no more than 20 pounds between attempts.

Rest 2 minutes between attempts using running clock for a reference.

Run and Press (Time)

For Time:
800m Run
30 Shoulder Press
Rx =

Rx+ =

*Weight may be taken from the rack

Time Cap = 9:00

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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