In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Burgerner warm-up + snatch balance progressions with PVC pipe

Metcon (Weight)

Every 2 minutes for 20 minutes (10 rounds):


Hang power snatch x 2 + 1 OHS.

Start with light weight and build to a heavy set


1 Hang squat snatch + Squat snatch (from ground) + Overhead squat

*Start with moderate load and build to a heavy set for the day

Metcon (AMRAP – Reps)

11 Minute AMRAP


1 Box Jump/step-up

3 C2B pull-ups

2 Box Jumps

3 C2B pull-ups

3 Box Jumps

3 C2B Pull-ups

4 Box Jumps

3 C2B Pull-ups


1 Muscle-up instead of 3 C2B pull-ups between box jumps

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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