March 16, 2016

Wednesday

ANNOUNCEMENTS:

Have you signed up for Festivus Games or are you thinking about signing up?

Remember in March, CrossFit Little Rock is hosting Festivus Games practice every Saturday leading up to Festivus Games at 9am. We will be going over movement standards, WOD strategy, and we will be practicing EVERY WOD leading up to the big day!! This is totally free of charge and open to ANYONE registered or thinking of registering.

SIGN UP TODAY: https://festivusgames.com/register/600/

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 4 Snatch (Coach picks weight)

METCON:

25 Cal Row
25 Box Jumps
25 PC (75/55)
25 Burpees over Bar

EXTRA CREDIT:

4 x 10 Strict Pull-ups

or 

4 x 10 Bent Over Row

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 4 Snatch (70% 1 RM)

METCON: 

50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar

EXTRA CREDIT:

4 x 10 Strict Pull-ups

or 

4 x 10 Bent Over Row

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