Failure will never overtake me if my determination to succeed is strong enough. – Og Mandino

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Core, push Ups, Lunge + pass

WB,scorpions

BB

Good Mornings

Squat+push press

Hang Clean

Mobility

Posterior chain

Metcon (AMRAP – Rounds and Reps)

AMRAPx20
5 C2B Pull Ups

7 Thrusters

9 Hang Power Cleans

12/9 Calories

M-95 W-65

FX

5 Pull Ups

7 Thrusters 75/55

9 HPC

12/9 Calories

Cash Out

NFT

100 Sit Ups . vary methods

Metcon (AMRAP – Rounds and Reps)

FIT
AMAPx15

5 Ring Rows

10 BB Thrusters 45/35 or WB

10 Hang Power Clean 45/35

10/7 Calories

Cash Out

NFT

100 Sit Ups

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