In Workout of the Day


Hit all three of the following by 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.


Choose from one wod:

8:00 amrap

10 pull ups

20 lunges


6:00 amrap
Deadlift – 4 reps @ 315lbs (scale to 70% of your 1RM)
Pushups – 8 reps (handstand pushups if you can do those, regular if you need to scale)
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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