Setting goals is the first step into turning the invisible into the visible. – Tony Robbins

Crossfit NWA – CrossFit

Warm-up

Coach led Skills & Drills

Metcon (AMRAP – Rounds and Reps)

AMRAPx23
Buy In

100 KBS 1.5/1

then

Deck of Cards

Hearts- Burpee Box Jump Overs 24/20

Diamonds-Alt DB Snatch 45/35

Clubs-Goblet Squats 1.5/1KB

Spades- Toes2Bar

Joker1-50 Cal

Joker2-200 II Unders

Post # of cards completed as score.

Metcon (AMRAP – Rounds and Reps)

FIT
Buy In

50 RKBS

then

Deck of Cards

Hearts- Burpees

Diamonds – Box Up/Over20″

Clubs- Calories Assault Bike

Spades – Calories Row

Joker1- 100 Singles

Joker2- 50 Goblet Squats 1pd

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