In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

In 9 minutes-


Practice Turkish get-ups with each arm using a light KB or DB


Every 90 seconds for 9 minutes (6 rounds)

1 Turkish get-ups with each arm using challenging load

Metcon (Weight)

EMOM x 10 minutes:

1 Snatch balance

*Start with 50% OHS 1-RM and build up to a challenging, but doable load.

*Scale =

3 OHS EMOM x 10 minutes. Start with light load and slowly build to a challenging load. May take the weight from the rack if needed.

Metcon (AMRAP – Reps)

Partner WOD

4 x 4 minute stations with 1 minute rest/transition between each-


Max calorie row




Box jump/step-overs @ 24″/20″


Sledge hammer strikes on tire

*You are your partner are working at the same station. 1 person works at a time while the other person rests. Switch as needed.

Score is the total reps accumulated for all 4 stations combined as a team.

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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