September 13, 2016

Tuesday

ANNOUNCEMENT: 

Please join us September 17th, 9AM - 1PM for CrossFit Little Rock Downtown's GRAND OPENING. We will have a community WOD at 9AM and a Partner WOD at 10AM


RX PROGRAM

WARM UP:

Tabata X 4 ea

Agility ladder 

Hops over Barbell

Mobility

Burgener Warm up

STRENGTH:

Every 90 sec for 12 min.

Pause snatch (bottom of knee/top of knee) + Snatch + Snatch Balance 70%

METCON:

9-6-3

Muscle up/Chest to Bar + Dips

Front Squats 125/95

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Tabata X 4 ea

Agility ladder 

Hops over Barbell

Mobility

Burgener Warm up

STRENGTH:

Every 90 sec for 12 min.

Pause snatch (bottom of knee/top of knee) + Snatch + Snatch Balance 70%

METCON:

15-12-9

Pull Ups/Ring Rows

Front Squats 95/65

ACCESSORY:

ROMWOD

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