In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 5 minutes

5 Hollow rocks on back

5 Push-ups

5 Hollow rocks on stomach


EMOM x 5 minutes

5 Open-closed shoulders

2 Pull-ups

*Pull as high as possible during the 2 pull-ups

Metcon (Weight)

EMOM x 8 minutes

1 Partial deadlift to mid shin

1 Partial deadlift to high hang

1 Deadlift (Full ROM)

1 Power clean (no pause)

*2 second hold at each position. Bar returns to the ground between each rep.


Start light and build to heavy set


70% Power clean 1-RM

*Record weight used

Metcon (AMRAP – Reps)

Every 90 seconds for 15 minutes (10 rounds):


Odd rounds-

1 set max rep body weight bench press (75% for women)

Even rounds-

1 set max rep C2B pull-ups


Even rounds-

50% body weight bench press

Odd rounds-

Regular pull-ups OR strict progression (from the knees or with heels on box)

*Record total reps combined for all 10 rounds

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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