10/02/2015

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#

Cool-Down (10 minutes of static stretching)

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