In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

Odd rounds-

Hold bottom of air squat with knees and ankles close together (hold on to rig for assistance)

Even rounds-

4 muscle cleans @ 45/35

4 power cleans @ 45/35

Metcon (No Measure)

EMOM x 8 minutes:


6 Pistols with empty barbell in front racked position


6 Pistols


6 Pistol progressions

Metcon (AMRAP – Reps)

Every 20 seconds for 10 minutes (30 reps):

1 Power clean




70% 1-RM

*Score it the total reps completed

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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