In Workout of the Day


3 Rounds of Cindy (No Measure)

3 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

(No Measure)

10 minute skill workshop:

Ring Muscle-up progressions from floor. Accumulate 20 repetitions using a challenging muscle-up progression.


Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Bench Press-

75% x 5, 85% x 3, 95% x 1+


1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

5 Rounds (NFT- not for time):

4 Strict Muscle-ups or progressions

5 Thrusters @ 80% Shoulder Press 1-RM

40 Dubs (or 3 minutes of Dub practice)

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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