In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

Burgerner warm-up with cleans

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds):


1 Hang high pull (clean grip)

1 Hang muscle cleans

1 Hang power clean

1 S2OH

*Start light weight and build to heavy set


1 Clean high pull (clean grip)

1 Clean

1 Front squat

1 Split jerk

*70-85% of C&J 1-RM. Build up to 85% over the course of 10 sets.

Metcon (AMRAP – Rounds)

Every 30 seconds for 10 minutes (20 rounds):

Rx =

5 Goblet squats

Rx+ =

8 Goblet squats @ 53/35

*Record the total number of rounds (out of 20) that you were able to complete within the 30 second time window.

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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