In Workout of the Day


Metcon (No Measure)

10 Minutes to work on your weaknesses with the attitude of a bull moose

Metcon (AMRAP – Rounds)

Push Up ladder

Rest 5 minutes

Pull up Ladder

rx= bodyweight (no laying on the ground)

rx+= ring push ups and weighted pull ups @ 10% BW

For the ladder pattern, perform five reps the first minute, add one rep for each round afterwards continuing as long as you are able. Use as many sets each minute as needed.

Record minutes as score.

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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