In Workout of the Day

Main – WOD


Coach-led warm up

Shoulder Press

3 ascending warm up sets then
3 work sets
5@ .65
5@ .75
Max reps at .85
Rest 2:00 between sets

Metcon (Time)

Row 500m
Run 800m
100′ Bear Crawl
200′ Burpee-broad-jump
Run 800m
Row 500m

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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