November 12th , 2015

Thursday

ANNOUNCEMENT:

We are proud to announce that proceeds raised from the 4th Annual Reindeer Games will benefit the Arkansas Dream Center's Christmas Mall.

Sign your team up today...https://crossfitlittlerock.squarespace.com/pro-shop/4th-annual-reindeer-games

ANY 2 guys and 2 girls can make up a team.  So get your team signed up today!!!

For more information on the Dream Center Visit:

http://www.ardreamcenter.tv/

 

WARM UP:

2 Rounds

200M Row

15 Air Squats

5 Spidermans each side

15 Toe Touches

15 Jumping Jacks

SKILL/STRENGTH:

Back Squat 7 x 3 @ 75%

METCON:

7 two-minute Rounds of:
200m Run
5 C2B Pull ups
10 Box Jumps
15 Squats
AMRAP Power Cleans in remaining time, 135/95

REST 1 MINUTE

REPEAT

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 30 Handstand Holds

Comment