I never dreamed about success. I worked for it. – Estee Lauder

Crossfit NWA – CrossFit

Warm-up

Dynamic

Min 1-2 Run/Row/Bike/S&D

Min 2-3 Lunge + PVC Pass

Min 3-4 Core

Min 4-5 Bent Over Rows BB/DB

Min 5-6 Plate Jumps

Min 6-7 Kip Swings

7-10 Equip Set Up

Buy In

1000m Row (Time)

Max Effort 1000m Row
Looking for a Sub 5:00 here. That means row a sub 2:30 pace.

Metcon (AMRAP – Rounds and Reps)

2 Person Teams Complete

AMRAPx18
20 Pull Ups

20 MedBall Sit Ups

20 Weighted Box Step Overs 20″ 45/35

60 II Unders

*2 Rope Climbs at any point during round

Only 1 athlete working at a time.

Metcon (Time)

FIT

Buy IN
60 Calories Assault Bike

For Time. Sub 5:00

Metcon (AMRAP – Rounds and Reps)

FIT

2 Person Teams

AMRAPx18
20 Ring Rows

20 MB Sit Ups

20 Box Step Up Over 20/15

50 Singles

5 Burpee Pull Ups

Share