In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minutes of pull-up drills/review


Metcon (No Measure)

EMOM x 8 minutes:


2 max height kips on pull-up bar

*Try to bring the bar to your hips


Handstand Push-ups

1 set max reps. Record any progressions used and if you performed them with a kip or strict.

Metcon (Time)

For time, complete the following:

600m Run OR 800m Row

50 Box jumps/step ups

30 Pull-ups

400m Run OR 500m Row

40 Box jumps/step-ups

20 Pull-ups

200m Run OR 250m Row

30 Box jumps/step-ups

10 Pull-ups


C2B Pull-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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