If you haven't read the newsletter check it out! Great future for CrossFit Little Rock. 

If you haven't read the newsletter check it out! Great future for CrossFit Little Rock. 

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Skill - Split Jerk (feet placement)

Strength - Bench 4 x 5 (Working to a 5 RM) 

* Work shoulder mobility on the band and lacrosse ball  

WOD - 13 Minutes - Every Thirty Seconds (155lb/95)

  •  Clean
  •  Hang Clean
  •  Jerk

Then: 2 minute rest

Divide into 3 teams - Row 500m per person as fast as possible. 2nd place team has 20 burpees and 3rd has 30 burpees.

 

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