December 31, 2014

Wednesday

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:

BRING TALL SOCKS!!!!

Perform each of the following during the first 30 min of class in any order you choose
-Row 500m x 3 for time
-5 rope climbs (bring long socks) *CF Lite practice rope climbing technique
-50 reps bent over row
 

Metcon:
5 rounds for time
5 squat clean (185/115)
10 toes to bar
15 burpee

CF Lite MetCon:

4 rounds for time
5 squat clean (95/65)
10 v-ups
15 burpee

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