In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes:

5 plyo clapping push-ups

*Quick and explosive pushes. Try to get as high as possible off the ground each rep.


5 Standard push-ups

*As strict and slow as possible

Bench Press

Every 3 minutes for 12 minutes (4 sets)

20 second max rep bench press


50% Body weight


50% 1-RM

*Score is the total reps accumulated in 4 sets. Partner up and spot each other. Partner 2 will at the top of the next minute.

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 minutes


5 Front squats

2 S2OH


30 second max calorie row

*Start 15 seconds into the minute and end at the 45 second mark


10 Step-ups





70% C&J 1-RM

Record rounds completed and total calories rowed (for the reps). Stagger starting station as needed

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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