March 31, 2016

Thursday

ANNOUNCEMENTS:

The LAST day to sign up for Festivus Games is April 9th!!!  Don't miss out on a competition that is at your HOME gym.  You have home field advantage!!!!

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:

5 x 5 Push Press (Coach pick weight)

METCON:

12 Minute AMRAP

7 Power Cleans (75/55)

60 Singles

EXTRA CREDIT:

ROMWOD

or 

4 x 10 Bent Over Rows

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

5 x 5 Push Press @ 75% 1RM

METCON: 

12 Minute AMRAP

7 Power Cleans (135/95)

60 Double Unders

EXTRA CREDIT:

ROMWOD

or 

4 x 10 Bent Over Rows

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