September 4, 2015

WARM-UP:

400m Run or 500M Row

10 Inch worms

10 Spidermans

20 Toe Touches

20 Air Squats

SKILL/STRENGTH:

5 x 3 Deadlift @ 80%

METCON:

Today's Partner WOD is honor of long time CrossFit Little Rock Coach Keith McCormack.  Keith has been an staple of the CFLR coaching staff since the beginning.  Keith and his wife Jami moved to Florida to pursue other ventures, and probably to get out of the horrible weather here in Little Rock.  We will all miss Keith and wish him and Jami the best!

PARTNER WOD

"KMAC"

25 Minute AMRAP

50 DUs

10 Burpees

20 HSPUs

30 Back squats (135/95)

40 Pull-ups

50 Deadlifts

40 Pull-ups

30 Back squats

20 HSPUs

10 Burpees

50 DUs 

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