In Workout of the Day

West Little Rock CrossFit – CROSSFIT


Rope Climb Progressions.

Laying to standing – 3

1/2 way up with clamp – 2

Full ascents -1

Metcon (Time)

For time:

400m run

21 Thrusters 95/65

3 Rope Climbs, 15 ft.

400m run

15 Thrusters

2 Rope Climbs

400m run

9 Thrusters

1 Rope Climb

scale=Select a weight that will challenge you.

Rx+ = DB thrusters 45/20

Cash Out

300 dubs

600 singles

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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