In Workout of the Day


(No Measure)

10 minute skill workshop:

Forward rolls

*Accumulate 20 total reps. If you begin to feel dizzy rest until feeling passes and then continue.


Metcon (2 Rounds for reps)

E3MOM x 12 minutes:

Shoulder Press-

70% x 3, 80% x 3, 90% x 3+


1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% and 70% of your training max.

Metcon (AMRAP – Rounds and Reps)

“Partner WOD”

12 Minute Amrap-

8 push-ups

10 Goblet squats



*1 person works while the other person rests. Switch after every round.

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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