In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Skill workshop

PVC man maker mini WOD

4 minute AMRAP:

Max reps

*2-3 people per team. Rotate every 4 reps.

Metcon (Weight)

EMOM x 12 minutes (12 sets):

2 Back squats @ 55% 1RM


2 Back squats @ 60% 3-RM


2 Back squats @ 65% 5-RM

*2 reps should be performed as quickly as possible. Ideally you are performing each rep in <1 second.

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 rounds)


8 Deadlifts (115/75)

8 Hang power cleans

8 S2OH

50 Singles


10 Deadlifts

10 C&J

50 Dubs

50% Push Jerk 1-RM

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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