West Little Rock CrossFit – CROSSFIT
There will be NO Evening classes today. We will be leaving the Box at 4:45 to carpool to CF Conway for Barbells for Boobs. Address information will be texted as well as put on our Facebook. See you there!
(WLRCF) Clean Prep (No Measure)
Using PVC:
10 Front squats -Pause at bottom
10 Press from bottom of front squat
5 Power Cleans from mid-thigh
5 Power Cleans *pull to mid-thigh from the knee
5 Cleans from mid-thigh into full squats
5 Cleans from mid-shin into full squats
-Repeat using an empty barbell
Row 1000M
10 Iron Cross and Scorpions
Foam roll
*Done before Class warm up
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
