In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

EMOM x 5 minutes:

5 Goblet squats

5 OHS with PVC/empty barbell


Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):


1 Muscle snatch

1 Power snatch

1 Squat snatch


1 Muscle snatch

1 Power snatch


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

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternating every completed round, complete as many rounds as possible in 25 minutes of the following:

100m Farmer carry with 1 Kettlebell (53/35)

15 Goblet squats

Non-working partner must complete 7 strict pull-ups OR pull-ups progressions before they can switch roles with the working partner.

*Record total rounds completed plus goblet squats from any partial round that you ended on (if you ended on farmer’s walks then record your total rounds completed + 1 rep)

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.
Recent Posts