August 31, 2015

Monday

ANNOUNCEMENT: We will be closed on Monday September 7th for Labor Day.  Enjoy the extended weekend.  We will be having a Labor Day Outside the box WOD contest.  Whoever, posts their times for the released Labor Day WODs will be entered into a drawing for a CrossFit Little Rock goodie bag.


WARM-UP:

NOT FOR TIME

3 Rounds 

40 DUs

6 Spidermans

6 Strict Ring Rows

6 Inch worms

6 Burpee Broadjumps 


SKILL/STRENGTH:

6 x 6 Back Squat @75%


METCON:

“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings (53/35)
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest. 

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