February 9, 2016

Tuesday

ANNOUNCEMENT: Great news...you now will be able to check-in for classes, log your workouts, purchase pro-shop items, and even make changes to your membership all from your smart-phone.  Register for your account here:https://crossfitlittlerock.sites.zenplanner.com/login.cfm

JUST DOWNLOAD THE APP BELOW

Apple iPhones: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8

Android Phones: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Power Clean 6 x 3 @ 75%

METCON:

7 RFT:
7 Box Jumps, 30/24″
7 SDLHP with KB (53/35)
7 KBS, (53/35)

EXTRA CREDIT:

ROMWOD

or

3 x 500M Rows (Rest 1:1)

 

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