When you’ve got purpose, everything becomes possible’ – Lewis Pugh

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, squats

lunge + pass, kip swings

BB

S2OH, OHS, Snatch Balance

Mobility

Duck Walk, hips, knees, shoulders

Snatch Balance

incorporate some SB during your warm up to heavy OHS

Overhead Squat (Heavy Triple)

Overhead Squat (Heavy 1 RM)

Metcon (Time)

21-15-9 reps of
Hang Power Clean 135/95

HSPU

Time Cap 10:00

RX+155/105

FX

15-10-5 reps 0f

HPC 95/65

Core

GS Push ups

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