November 19th , 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:

Push Press 5 x 5 @ 75%

METCON:

Buy in: 40 Pull-ups

4 RFT

400M Run

15 Burpees

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 30 Second Handstand Holds

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