You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along. – Eleanor Roosevelt

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

core, lunge + pass, scorpions

plate jumps, leg swings

BB

Good Morning

Hang PC, OH Press

Mobility

Hips, Shoulders

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
compare to March 18

Scale as needed

Post additional reps for ea round in comments

ex 1-7, 2-3, 3-3, 4-2, 5-1

Metcon (AMRAP – Rounds and Reps)

FIT
5×3:00 rounds of

4 RKBS

6 BB Push Press 54/35

8 Lunges

Cash Out

All

EMOMx5

:45 Max eff sit ups

:45 Plank Hold

:45 Mtn Climbers

:45 Russian Twists

:45 Hollow Rocks or V Ups

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