In Workout of the Day

Main – WOD

Fran Practice (No Measure)

5:00 of Kipping Pull up Progressions
3:00 of Thruster Practice
2:00 work up to your Thruster weight for Fran

Fran (Time)

Thrusters, 95# / 65#

Metcon (No Measure)

8 rounds: Light rowing
8 rounds: sit 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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