December 29, 2014

Monday

ANNOUNCEMENTS:

PRE-ORDER YOUR AMERICAN APPAREL CFLR ATHLETE HOODIE ($50). SIZING IS UNISEX.

http://crossfitlittlerock.com/pro-shop/cflr-athlete-hoodie-pre-order

New Year's Eve and New Year's Day Hours

New Year's Eve - Regular schedule except last class is at 5PM.  6PM class is CANCELLED 

New Year's Day - Morning Classes CANCELLED; Noon, 4pm, 5pm, 6pm as regularly scheduled. 


Skill/Strength:

  • 5x20 wall ball(as heavy as possible) rest 2 min, focus on depth and accuracy, all sets to be performed unbroken
  • 3x max effort toes to bar
     

MetCon:
EMOM for 21 min
Min 1-15 Russian kb swing (70/53)
Min 2-10 burpee box overs 20"
Min 3-20 jumping lunges

CROSSFIT LITE WEIGHTS

  • Russian KBS (35/35)
  • Burpees instead of burpee box overs
  • Lunges instead of jumping lunges

 

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