March 7, 2014

ANNOUNCEMENTS:  This weekend we are hosting the USAW Arkansas Open.  This is the first weightlifting meet in Arkansas in the past 15 years.  Please come out and support it.  You can drop in anytime between 10AM and 3PM to watch the action.  There will be no open gym due to the meet.

If you would like to participate in 14.2 or get a workout in.  Rock City CrossFit in Maumelle is opening there doors to our members from 8Am - Noon.  

WOD

Skill/Strength:

Jerks

5-5-5-5-5 @ 70% 1RM of Clean and Jerk

MetCon: 

Partner WOD

14 Minute AMRAP

20 Toes to Bar

20 Overhead Squats (95/65)

20 Box Jumps (24"/20")

400M Run

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