Thursday, July 3rd

Main – WOD

Front Squat (10, 5, 3, 2, 1, 1 )

10 – 50% 1RM
5 – 60% 1RM
3 – 70% 1RM
2 – 85% 1RM
1 – 95% 1RM
1 – PR attempt

Metcon (Time)

25/20/15/10:
Pull-ups
*300m run before every round
Rx =
Unassisted pull-ups

Rx+ =
Chest to bar pull-ups

Time Cap = 15:00

Cash Out

Accumulate 100 Dubs in as few sets as possible.

Rx+ =
-10 reps every time you’re broken

Scale =
10 Dub attempts

POPULAR POSTS

Scream, Aim, Fire.

The best example of 20% of your decisions providing 80% of an outcome is my intro program at West Little Rock CrossFit People are wowed

Big Problem With Weigh-Ins.

This morning, I lost 3 lbs. But there’s a huge problem. I’ve been cleaning up my food and working out regularly for three weeks. I’ve

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit