In Workout of the Day


Bench Press

Fitness only

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.


1 set max strict pull-ups

*Note progression used, including the height of the J-hook if used.

Compare scores to 02/27/2105

Metcon (AMRAP – Reps)

In 10 minutes-


900m Run

150 Singles

Max rep air squats with remaining time


900m Run

150 Dubs

Max rep goblet squats with remaining time (53/35)
Score is the total jump ropes + squats

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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