In Workout of the Day


If you have not done your CrossFit Total, Do so.

Squat 1-1-1

Press 1-1-1

Dead lift 1-1-1

Then 7:00 amrap of burpees

If you have already Done your CrossFit total then work on mobility for 15 minutes, followed by


3:00 amrap of:

Wall ball shots

3:00 Amrap of:


3:00 Amrap of:


3:00 Amrap of:

HR push ups

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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