In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Rowing drills and mechanics review


1 minute max calorie row (Calories)

1 minute max calorie row

Metcon (Time)

In 2-3 person teams.


800 Meter Run (teams runs together)

50 Hang power Cleans @ 135/95

600 Meter Run

50 Front Squats

400 Meter Run

50 Shoulder to Overhead



Time Cap = 26:00

*1 person works at a time during barbell lifts, switching as needed.

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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