In Workout of the Day

Main – WOD

(No Measure)

Coach-led warm up

Clean and Jerk (3-3-3-3)

If you have been training the oly lifts for less than 6 mos, pull from the hang position (knees)

Metcon (AMRAP – Rounds)

12:00 AMRAP

3/3/3 -6/6/6 -9/9/9…

Kipping pull up
Goblet squat 53/35
Push up

(worm push ups do not count) go from the toes or knees.

Metcon (No Measure)

Breathing work
1 KB swing, 1 breath
2 KB swing, 2 breaths
3 KB swing, 3 breaths…continue until you reach 15 KB swings.
Unbroken is preferred.

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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