In Workout of the Day


(No Measure)

10 minute skill workshop-

Headstand tuck holds.

5 sets, aiming for at least 10 seconds each


Metcon (No Measure)

EMOM x 10 minutes:


9 Box/PVC parallette dips


3 strict ring dips with 2 second pause at top and bottom of each rep

*Add weight every round if previous set was easy. Record any loads used in comments.

Metcon (Weight)

6 Rounds (NFT):


-*2 Hang cleans with 5 second hold in the bottom position of each rep.

-1 minute max calorie row Or max Dubs

-5 Muscle-ups

*Add 5-10 pounds to load used on 03/19/2015.


1 Hang power clean + 2 Front squats

15 calorie row OR 300m Run

10 second hold at top and bottom of ring dip

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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