In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

6 Burpees

8 Russian KBS

10 Air squats

Metcon (Weight)

Every 2 minutes for 20 minutes (10 sets):

2 Front squats with 5 second hold in the bottom position each rep


Start with 50% 1-RM and slowly build up to 75% 1-RM


Start with easy load on your first set and slowly build up to a challenging load.

*Record heaviest set for the day

Metcon (Time)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:


Burpees Over the Barbell

*Burpees can be bar facing or lateral burpees





Time cap = 12:00

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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