In Workout of the Day


Bench Press (65% x 5, 75% x 5, 85% x max, 65% x max)

record reps @ 65%

Metcon (1 Rounds for calories)

-Rowing mechanics

-HSPU and pull-up progressions (2×5 each at moderately challenging level)

-2 sets of 60 second max calorie row with 5 minutes rest between each set. Work on mobility between sets.

Metcon (Time)

For time:

Strict pull-ups


10 x 1-arm KB/DB power snatches (5 per arm) between each round

*Use hardest progression that you’re able to perform if unable to go strict.


strict pull up +53/35 kb or 50/35 db

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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