In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes

Rx =

4 ring dip negatives on low rings

Rx+ =

2 skin the cats

Bench Press

EMOM x 12 minutes (12 sets):

2 Bench Press @ 60% 1RM


2 Bench Press @ 65% 3-RM


2 Bench Press @ 70% 5-RM

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

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds as possible in 20 minutes of:

10 Pull-ups

15 OHS with empty barbell

20 Calorie Row

Team members will alternate tasks. Thus athlete 1 will perform pull-ups, and then athlete 2 will perform the row, etc. They will continue alternating tasks for the duration of 20 minutes.


95/65 OHS

C2B Pull-ups

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