March 24, 2016

Thursday

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 3 Snatch (Coach picks weight)

METCON:

For Time:
7 RFT

7 American KBS (35/25)

7 Burpees

EXTRA CREDIT:

ROMWOD

or 

4 x 30 sec Planks

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 3 Snatch @ 65%

METCON: 

7 RFT

10 American KBS (53/35)

10 Burpees

 

EXTRA CREDIT:

ROMWOD

or 

4 x 30 sec Planks Holds

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