In Workout of the Day

5 rounds-

20 pull ups

30 sit ups


*always make the pull ups challenging, don”t pick a band that will allow you to speed through them.

*if you can do 20 in a row, do strict pull ups




1 american style kb swing / or med ball clean – one breath

2 swings/cleans – 2 breaths

go to 15 swings


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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