In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Accumulate 10 reps of muscle-up progression. Challenge yourself to use the hardest progression that you’re able to perform.

Metcon (No Measure)

EMOM x 10 minutes:

Odd rounds-

15 Russian KBS

Even rounds-

10 Overhead lunges (with or without weight)

Metcon (Time)

In 2-3 person teams, complete as much of the following workout as possible:

1 mile run (switch every 200m)

100 KBS

75 Overhead walking lunges @ 115/75

12 Muscle-ups

75 KBS

50 Overhead walking lunges

8 Muscle-ups

50 KBS

25 Overhead walking lunges

4 Muscle-ups

Time cap = 25:00

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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