Staying positive does not mean that things will turn out okay. Rather it is knowing that you will be okay no matter how things turn out. – Unknown

Crossfit NWA – CrossFit

Warm-up

Burgener Warm Up + STE

Shoulder Protocol

Snatch (10×1)

EMOMx10
P/S/S..climbing to a heavy single

Clean & Jerk (10×1)

EMOMx10
P/S/S..climbing to a heavy single

Metcon (Time)

3 RFT of
15 OHS 95/65

12 TTB

9 HSPU

Time Cap 9:00

FX

15 OHS/L

12 Core

9 AMHSPU, Pike,OH Press

Metcon (2 Rounds for reps)

FIT
EMOMx20

Odd- :30 ME calories

Even- :30 Core + :30 Push Ups

Score will be lowest rnd. This will prevent you from going really hard for the 1 round then sandbagging the rest.

Cash Out

50 KBS

*every time you break complete 50 II Unders, if UB complete 100 II’s upon completion

Share