Train to Survive life

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

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

corex2 Ant/Post, lunge + pass, push ups

kbs, Jumping Pull Ups, Leg Swings

BB

Good mornings, s2oh, sotts press

bear complex ohs

Mobility

Hips,knees,shoulders

crossover symmetry

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (Time)

“Hashtag Gwen”
15 cal Row

15 Clean & Jerks

15 DB Box Step Overs 24/20

15 Burpees

12 Cal Row

12 Clean & Jerks

12 DB Box Step Overs

12 Burpees

9 Cal Row

9 Clean & Jerks

9 DB Box Step Overs

9 Burpees

*choose loads

Time Cap 22:00

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