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
