In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 rounds):

5 Medball shrugs (triple extension)

6 Medball cleans (full ROM)

7 T2B OR Supine toes to rig

Hang Clean

Every 45 seconds for 12 minutes (16 reps total):


1 Hang power clean

*Start with light weight and, if form is good, slowly build to heavy single for the day


1 Squat clean

*Start at 50% 1-RM and slowly build to a max effort for the day.

Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes (5 rounds):


5 Squat cleans @ 75% of heaviest load used above

10 T2B

*Reset between each rep. Record time for each round


5 Hang power cleans @ 75% of heaviest load used above

10 K2E

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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