In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

5 Max height tuck jumps

10 Air squats (Slow)

15 Overhead walking lunges @ 25lbs/10lbs

Metcon (Weight)

EMOM x 10 minutes:

1 Snatch grip deadlift

1 Snatch grip high pull

1 Muscle snatch

1 Power snatch

*Start light and build to a heavy set for the day


After the snatch grip deadlift, all movements performed from the high hang


Weight taken from the ground.

Metcon (AMRAP – Reps)

Partner WOD

In 12 minutes

80 Deadlifts

60 Front rack lunges

40 Lateral burpees over partner

*Max S2OH with remaining time.





Max HSPU with remaining time

*1 person works at a time. Alternate as needed. Score is the total reps accumulated.

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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