‘Motivation is what gets you started. Habit is what keeps you going.’ – Jim Rohn,

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

Warm-up

Metcon (Time)

5 RFT of
5 Front Squats 185/125 *Floor

20 GS Box Jumps 24/20

5/3 Muscle Ups B/R

20 KBS 1.5/1

5 Strict HSPU *F 1 abmat

20 Wallballs 20/14 @10

Time Cap 40

FX

4 RFT of

5 FS 135/95

15 Box Jumps

5 C2B Pull Ups + Push Ups

15 KBS

5 Seated DB Press

15 Wallballs

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