In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes:

1 shrug

1 clean high pull

1 muscle clean

1 power clean

*Use weight that you will be starting with in the WOD.

Metcon (Weight)

EMOM x 20 minutes-

1 Hang Clean (power or squat)


Start with empty barbell and add 10lbs/ 5llbs every round


Start with 115/75 and add 10lbs/5lbs every round

*If you reach failure, remove 20% of your load on the next set and continue. Record the heaviest load you successfully lifted.

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.
Recent Posts