Challenges are what make life interesting and overcoming them is what makes life meaningful. – Joshua Marine

Crossfit NWA – CrossFit

Warm-up

Dynamic

Min 0-2 Run/Row/Bike/S&D

Min 2-3 Squat/Samsun Stretch

Min 3-4 Core

Min 5-6 Scorpion Stretch

Min 6-7 BB/KB Good Morning

Min 7-8 KBS any style

Min 8-10 Mobility Hip/Shoulder

Deadlift (7×1 climbing )

Every 90 seconds alternate between

Jerk (7×1)

Power/Split
Every 90 seconds alternating between

Metcon (Time)

For Time complete:
21 Thrusters 75/55

5 Bar Over Burpees

18 Power Snatch 75/55

5 Bar Over Burpees

15 Thrusters

5 Bar Over Burpees

12 Power Snatch

5 Bar Over Burpees

9 Thrusters

5 Bar Over Burpees

6 Power Snatch

5 Bar over Burpees

3 Thrusters 75/55

5 Bar Over Burpees

Time Cap 9:00

One second for every unfinished rep.

BB Movements should be unbroken. Pick a weight you can go

FIT

Deadlift (3-3-3)

Climbing to a Heavy set of 3×3

2k Row (Time)

Max Effort 2k Row

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