In Workout of the Day


Back Squat (10@50%-5@65%-3@75%-2@85%-1@95% – 3X1 @ PR)

If instructed to, the coach may ask you to find a 5RM instead of a 1RM

Metcon (AMRAP – Rounds)



Broad Jumps – 4 reps

Push ups — 16 reps


Broad Jumps – 4 reps

Handstand Pushups – 8 reps

*Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count

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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