“Even if you fall on your face, you’re still moving forward.” – Victor Kiam

Announcements

Saturday December 8th – FREE yoga class 8am. We’ll cancel the 8am class but still have 7,9,10,11. Also BRING A FRIEND all crossfit classes. Members only yoga

On Ramp Monday December 10th

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, squats

lunge + pass, kip swings

BB

3 Pos Snatch

Muscle Snatch

Mobility

Duck Walk, hips, knees, shoulders

Deadlift & Doubles

EMOMx10 complete
2 Deadlifts & 25 II’s

choose load

FX

2 Deads & 10 II’s or 25 Singles

Metcon (Time)

18-15-12-9-6-3 reps of
Thrusters 75/55

Power Snatch

TTB

Time Cap 18:00

FX

15-12-9-6-3 reps

Thrusters/Wallballs

Power Snatch

Core

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