In Workout of the Day


Power Clean ( 5×3 (add 2.5 lbs to last workout))

Metcon (AMRAP – Rounds and Reps)

10:00 amrap


Power Snatch @ 70% or 95/55 (whichever is highest) – 3 reps

Hand Release Push ups – 15 reps

Mountain Climbers – 30 reps


Muscle Snatch @ 60% – 3 reps

Ring Dips – 5 reps

Toes to Bars – 10 reps

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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