“When you feel like quitting think about why you started.” -unkown

Announcements

Holiday Schedule –
No 6:30pm class Wednesday night
Thanksgiving Day- 7- 11 . Lights out at 11am Open Gym Format
Friday – 8-12. Lights out at 12 . Open Gym Format

Crossfit NWA – CrossFit

Warm-up

DYNAMIC

Run/Row/Bike/S&D

Lunge+Pass, core Sit and Hip xt

MB Cleans, Leg Swings, Plate Jumps

BB

Good Morning, SLDL

Bear Complex

Mobility

Hips, Shoulders, Calves

Deadlift

20:00 working up to a heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAPx8
10 Shoulder 2 OH 115/85

10 Toes 2 Bar

25 II Unders

FX

10 S2OH 95/65 75/55

10 Core

15 II Unders or 30 Singles

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