08/07/2015

West Little Rock CrossFit – CROSSFIT

Warm-up

chosen by coach

Clean and Jerk (10-5-3-2-2-1-1-1)

Power Clean & Split Jerk

20:00 to Work up to a heavy single

Deadlift Train (3-reppin)

Form groups of no more than 5 people and have all people perform 3 lifts starting @ 135 with one bar. After all people in the group have completed the weight, go up by 20lbs and repeat until you cannot perform any more reps. **record the last successful 3-rep
RX= 135/105

RX+ 185/155

Cool Down

Foam roll and static stretch for 10:00

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