In Workout of the Day


(No Measure)

10 minute skill workshop:

Rowing mechanics and drills


Clean (10×1)

Every 90 seconds for 15 minutes (10 rounds):


1 squat clean with 2 second pause at bottom of the catch


Hang Power Clean (without the pause)

*Start with moderate load and build to a max effort for the day.

Metcon (Calories)

Divide class in 2-3 teams (3-5 people per team ideally):

20 minutes-

Max calorie row

*Rotate athletes every 60 seconds. Score is the total calories you accumulate as a team in 20 minutes. Athletes must perform 5 burpees EMOM during the minutes when they aren’t rowing.

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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