In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

15 minute skill workshop:

Muscle-ups progressions


Metcon (Time)

For time:

30 calorie sprint on rower

Metcon (Time)

For time-


60 Strict supine ring rows


30 Muscle-ups for time

*Rx+ record times below

Time cap = 12:00

30 Muscle-Ups (Time)

30 muscle-ups for time
Rx+ only

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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