With the new day comes new strength and new thoughts. Eleanor Roosevelt

Crossfit NWA – CrossFit

Warm-up

AMRAPx9:00

100′ Shuttle Run

10 KBSDL

50′ Shuttle Run

10 H2H KBS light

50′ lateral shuffle

10 R/A kb press

10 L/A kb press

25′ shuttle run

50′ R/A KB Farmers Carry

50′ L/A KB Farmers Carry

Metcon (Time)

The Grind
50 Burpee Box Step Overs 24/20

75 Russian KBS 70/53 53/35

100 Alternating Lunges

200 II Unders/350 Singles

100 Alternating Lunges

75 Russian KBS

50 Burpee Box Step Overs

Time Cap 30:00

Finisher

1 Round

1:00 L Elbow Side Plank

1:00 R Elbow Side Plank

1:00 KB Plank Touches

1:00 L Elbow Side Plank

1:00 R Elbow Side Plank

Metcon (Time)

F.I.T.
Make it a team workout

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