December 30, 2014

Tuesday

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:

3x8 strict press (all sets heavy) * CF Lite keep concentration on form
5x max effort kipping pull-up *CF Lite Max Strict Ring Rows
 

Metcon:
20 min amrap
100 double under
40 mountain climbers
20 push-ups
10 box jump 30/24

CF Lite

12 min amrap
100 singles
40 mountain climbers
20 push-ups
10 box jump 20/24

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