In Workout of the Day

Have you seen a Goose in real life? Those things are huge, and hiss when you try to take their bread..

5 rounds

40 wall balls
50 double unders (150 singles)

*3 minutes between each round. Add total round times and do 1 burpee for every 1 second over 20 minutes it takes (only count work time)

Don’t think of the Burpees as punishment.

Think of the whole thing as a heathy pain addiction.


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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