In Workout of the Day


Foundational Strength #2 (No Measure)

8 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

8 minute skill workshop:

Skin the cat progressions on low rings. Attempt 3 reps or 3 progressions with spotter.


Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Front Squat-

65% x 5, 75% x 5, 85% x 5+


1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.
This is the start of the second cycle of the strength program:

Add 10lbs to your Squat/DL and 5lbs to your Bench/Shoulder Press and recalculate your training max.

Metcon (AMRAP – Rounds and Reps)

8 Minute Max Step-ups

*EMOM perform 5 Shoulder to Overhead Presses. Weight starts from the ground.

Rx =

Box that’s as close to your mid thigh as possible. Add plates to shorter box if needed.

70% Shoulder Press 1-RM.

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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