In Workout of the Day


Deadlift (5RM (add 10lbs to last workout))

Metcon (AMRAP – Reps)

3 X Max reps Ring Rows with feel elevated on (2) 45lb bumpers

1:00 rest in between sets

Rx+ 3 X Max reps strict pull ups

1:00 rest in between sets

Metcon (AMRAP – Reps)

Complete 4 (3-min) rounds:

1 Minute Row – Max Calories

1 Minute 53/35 lb Russian KB Swings – 20 reps

1 Minute Burpees to target

*You have one minute to row for calories. You have the second minute to perform 20 KB swings.

You have the third minute to perform max burpees to target.

Keep one running total. No rest between minutes.

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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