Wednesday, May 28th

 In Workout of the Day

Main – WOD

(No Measure)

WOD movement demonstrations:
– Wallballs
– Box jump/step-up

Metcon (Time)

4RFT:
400m Run (as a team, 2 people may run at a time)
50 Wallballs
50 Box Jumps/Step-ups
Rx =
24″/20″
20lbs/14lbs

Time Cap = 20:00

*3-5 person teams. 2 people working at once. 1 person must be holding barbell overhead at all times (95/65).

Cash Out

Strict supine barbell/ring rows:

3 sets max reps with 60 seconds rest between each set

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.
Recent Posts