September 8, 2016

Thursday

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:

Coach's Choice

STRENGTH:

20 min E2MOM

Min 1-10 2 High Hang + Hang Snatch @65%

Min 10-20

2 Snatch @75%

METCON:

21-15-9

Thrusters 95/65

Lateral Burpees

After ea rd 30 dubs/20 attempts/90 Singles

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

20 min E2MOM

Min 1-10 2 High Hang + Hang Snatch @65%

Min 10-20

2 Snatch @75%

METCON:

15-12-9

Thrusters 45/35

Burpees

After ea rd 60 singles

ACCESSORY:

ROMWOD

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