In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Metcon (Time)

For time:

30 Deadlifts 225/155

30 Dips

30 Bar-Facing Burpees

Scale = Push ups off 30′ box, pick a weight

Rx= Strict Push ups

Rx+ = Ring Dips


active rest 5:00, then..

Metcon (Time)

For time

Partner workout:

1 partner works while one rests

2 rounds of:

KB Farmers carry 400m @ (2) 53/35

40 Kb swings

then done together

20 synchronized burpees to target

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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