In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

3 Rounds-

4-6 Weighted ring dips / box dips

Max rep unbroken Strict Pull-ups / Ring Rows

Rest 90 seconds between each round

*Increase load for weighted dips on the following set if you are able to get more than 4 reps.


4 Rounds-

2 Min AMRAP:

10 Front squats @ 115/75

10 Push press @ 115/75

2 minute rest between each round.

*Score is total rounds and reps combined (1 round = 20 reps for when you combine partial rounds).

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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