March 28, 2016

Monday

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 Light Thrusters (Rest 1 Minute between sets)

METCON:

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb

EXTRA CREDIT:

2 x 400M Run

or 

2 x 500M Row

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x Light Thrusters (Weight below 95lbs)

METCON: 

PARTNER WOD

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb

EXTRA CREDIT:

2 x 400M Run

or 

2 x 500M Row

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