‘Don’t watch the clock; do what it does. Keep going.’ – Sam Levenson

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

NWA Members only lululemon shop night Sunday December 9th 7-9 pm 25% off.

On Ramp Monday December 10th

Membership forms due by 12-7

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Core, push up, dips

Kips Swings,

BB

Snatch/Clean w Sq

OHS/L, Good Morning

Mobility

Hips, Shoulders, Duck walks

Metcon (Time)

For time complete
3 rounds of:

5 bar muscle-ups

5 snatches P/S/S

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans P/S/S

Men: 155 lb.

Women: 105 lb.

FX/Scaling

This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 squats

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 65 lb.

Women: 45 lb.

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