March 18, 2016

Friday

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 Bench Press

METCON:

PARTNER WOD

20 Minute AMRAP

16 American KBS (35/25)

16 HSPUs

16 Lunges

16 Thrusters (65/45)

EXTRA CREDIT:

4 x 15 Sit-ups

or 

4 x 10 Strict Press

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 4 Bench Press (80% 1RM)

METCON: 

PARTNER WOD

20 Minute AMRAP

16 American KBS (53/35)

16 HSPUs

16 Lunges

16 Thrusters (75/55)

EXTRA CREDIT:

4 x 25 Sit-ups

or 

4 x 10 Strict Press

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