In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets):


1 Snatch + 1 OHS + 1 Snatch balance

Start with 50% of your snatch 1-RM, then slowly build up to a heavy set for the day.


1 power snatch + 2 OHS

*Record the heaviest set performed

Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes (3 rounds):


12 Deadlifts @ 225/135

200m Run

8 Deadlifts @ 225/135

200m Run

4 Deadlifts @ 225/135



*Record time for each round.

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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