Sunday

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

10-12 reps of

lunge+pass, corex2

push ups, scorpions,kip swings

BB

HPSn+OHS

HPC+S2OH

Good Morning

Mobility

Shoulder/Duck Walks

Kip Swing, CrossOver Symmetry

Ten (Time)

10 Squat Snatch 155/105

then

10 Rounds of

10 Pull Ups

25 II Unders

then

10 Squat Clean & Jerks 155/105

Time Cap 22:00

FX

10 Power Snatch

10 Rnds of

10 Pulling

20 II’s or 30 Singles

10 Power Clean & Jerks

scale loads as needed

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