In Workout of the Day


(No Measure)

Muscle up progressions,

Low hang rings


Ring dips / Box Dips with feet


Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00 of:

200 Double unders (400 singles)

100 Air Squats

80 Burpees

60 Wall Balls, 20/14

40 TTB/sit ups

20 Strict HSPU/ pike push up

10 Muscle ups/ 20 ring rows + 20 Box dips


Rest day

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