“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong

Crossfit NWA – CrossFit

Warm-up

2 rnds of

15/10 cal

12 core

9 Lunge + Pass

6 strict PU or RR

3 burpee

then

BB

3 Pos Sn/Cl

OHS

Mobility

Duck Walk, Scorpion, shoulders

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20
Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean&Jerk

RX 75-85% 1 RM

RX+ 90+

Post rounds & reps as well as load

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