In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

run 200m

row 200m

100 singles


5:00 to stretch/mobilize known problem areas.

(triceps, lats, calves, back, etc)


Burgner Warm up

Power Snatch (10-5-3-1-1-1)

15:00 to work up to a heavy single

Metcon (No Measure)

For Quality

EMOM x 16:00

Odd- 1 Hang Power Snatch + 1 Power Snatch

Even- 4 Front squats

*use 75-85% of Previous 1RM

*Go up by 5-10lbs @ 6:00 and 12:00

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.
Recent Posts