In Workout of the Day


Metcon (Time)

For Time:

64 Pull ups

32 Deadlifts (155/115) or 60%

16 Pistols


Pull ups= Band assisted pull ups

Pistols = KB counterbalance pistols or hand-assisted

Rx+ add 8 muscle ups after pistols

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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