Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ – Arnold Schwarzenegger,

Crossfit NWA – CrossFit

Warm-up

Run/Bike/Row/S&D

core, squats

leg swings, plate jumps

MB Cleans, step ups

BB

HPC,S2OH,BS

Mobility

hips, knees, shoulders

Metcon (AMRAP – Reps)

Deck of Cards
AMCAPx22

Hearts- Back Rack Lunge 75/55 *No Bailing

Clubs- Box Jump Up/Over 24/20

Diamonds- MB Sit Ups

Spades- Wallballs

*Joker – 100 II Unders + 50 Cal

*Both athletes can work to complete task

A-21 reps

K-15 reps

Q- 14 reps

J- 13 reps

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