In Workout of the Day

Main – WOD

Deadlift (5-5-5-(3-3-max))

3 ascending warm up sets then
3 work sets
3@ .70
3@ .80
Max reps at .90
Rest 3:00 between sets

Deadlift (5×6 @ .70 / Rest @ 2:00)

Focus on engaging the hamstrings on the way down and squeezing them on the way up. Do not drop the bar between reps

Metcon (AMRAP – Rounds and Reps)

(Optional Met-Con)


20 mountain climbers
10 sit ups
5 toes to bar
1:00 Plank
10 toes to rig (upright)
10 V-ups

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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