In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Chest-To-Bar Pull-ups


1 set max rep chest to bar pull-ups (butterfly, kipping, or combo)

Scale =

Standard pull-ups (Kipping or butterfly) or max reps of strict pull-up progression

*If you do regular pull-ups record your score in the section below instead.


Back Squat

Set 1 – 65% x 6

Set 2 – 70% x 5

Set 3 – 75% x 4

Set 4 – 80% x 3

Set 5 – 85% x 2

Set 6 – 75% x max reps

*Scale =

Start with moderate load and follow the same rep scheme to build up to a heavy set of 2 in the 5th set. Then, for the last set of max reps use the same load used in your third set and record that weight in the comments below your score.

Metcon (4 Rounds for reps)

Every 3 minutes for 12 minutes (4 rounds):

90 seconds to perform:

25 KBS

Max rep Dubs with remaining time

Rest 90 seconds

*Record total reps for each round(KBS + Dubs/alt singles). Scale is max alternating single unders.

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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