“Life begins at the end of your comfort zone.”

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

v ups, push ups, plate jumps

Mobility

shoulders, calves, hips,knees

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
5 Chest 2 Bar Pull Up

10 MB Sit Ups

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
10 WB

30 II Unders

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
10 BW/.70% Bench Press

15/12 Cal Row/Bike

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