January 1, 2015

Thursday

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:

Back squat 3x10 @60%+
 

Metcon:
3 rounds of 1 min each station
-double under
-kb swing 53/35 *CF Lite (35/25)
-pull-up * CF Lite (ring rows)
-squat jumps

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