Wednesday, July 9th

 In Workout of the Day


Main – WOD

(No Measure)

Movement review:
– HSPU
– Deadlift

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:
21/15/9-
-Push Press @ 20% combined 1RM (or 15% if team of 3).
-Bar Facing Burpees/HSPU
Rx =
Bar facing burpees

Rx+ =
HSPU instead of burpees

*2-3 person teams. 1 person works while partners rest. After completing the last set of 9 reps you start back at the set of 21 and continue for the duration of the WOD.

Cash Out

30 kneeling med ball passes with partner (30 each)

*You and a partner will chest pass a medball back and forth from your knees

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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