Remember that not getting what you want is sometimes a wonderful stroke of luck. —Dalai Lama

Crossfit NWA – CrossFit

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Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, lunge+pass, air squats

BB

Clean,Squat,Press

Mobility

Hips,shoulders

“Frantastic” (Time)

For time complete
21 Thrusters

9/6 Muscle Ups

15 Thrusters

15 Chest 2 Bar Pull Ups

9 Thrusters

21 Pull Ups

95/65 RX+115/85

TIME CAP 15:00

FX

21 Thrusters

9/6 C2B PU

15 Thrusters

15 Pull Ups + Push Ups

9 Thrusters

21 Pull Ups

Scale as needed

Front Squat (10×2)

pyramid- start light work up then back down

Metcon (Time)

FIT 1
Fran

21 thrusters/wallballs

21 pulling

15 thrusters

15 pulling

9 thrusters

9 pulling

BB45/35

WB20/14

Time Cap 10:00

Metcon (Time)

FIT 2
Every 2:00 x7 compete

5 Front squats 45/35

10 calories

5 Burpee over Erg

slowest time will be score

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