In Workout of the Day




Every 2 minutes for 14 minutes:

Perform 2 Hang squat cleans with 5 second hold at the bottom position each rep. Record weight used because we will be referencing and progressing it each week.

Rx =

60% Clean max or moderate load if 1-RM isn’t known.

Metcon (Time)

Partner WOD:

For Time-

As a team, accumulate 10,000lb/ 7,000lb with thrusters
* 2-3 people per group, with 1 person working at a time. You choose the weight that you use for the workout. The lighter you go, the more total reps you will need to complete.

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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