In Workout of the Day

Main – WOD

CF-PREP Programming
* with a running clock of 30:00 complete:
* Rx= Complete all assignments under the time caps allotted.

10:00 to complete:

-1000m row

-20 C& J @ 155/115

8:00 to complete

4 Rounds

-10 DL @ Bodyweight

-10 Box Jumps 24/20

6:00 to complete:

-10 Dumbbell Snatches 55/35 (alternating)

-15 Wall Ball Shots 20/20

Metcon (AMRAP – Reps)

4:00 Amrap of:


Metcon (AMRAP – Rounds and Reps)

2:00 amrap

1/1 2/2 3/3…

– burpee

– toes to bar

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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