When you realize your why the how is easy.

Crossfit NWA – CrossFit

Warm-up

AMRAPx10

100′ Shuttle Run

10 DB?KB Deadlifts

100′ Shuttle Run

10 DB/KB Hang Power Cleans

100′ Shuttle Run

10 DB/KB Thrusters

100′ Shuttle Run

10 DB/KB Suit Case Good Mornings

20 Sit Ups

Metcon (Calories)

EMOMx16
Min 1 Max Cal

Min 2 12 DB Push Press + 6 Up Downs

Min 3 12 DB Suit Case Lunges + 6 Up Downs

Min 4 Rest

45/35 (35/25)

Metcon (AMRAP – Reps)

FIT
1 Round

4:00 Stations w 1:00 rest b/t stations

Station 1

AMRAPx10

10 Slam Balls

10 Sit Ups

Station 2

EMOM

10 Burpees

Station 3

AMRAP

10 Slam Balls

10 Mtn Climbers

Station 4

EMOM

10 Burpees

Finisher

Cool Down Run/Row

at a slow pace run/row 400 -1600m. Looking for about 10:00 here

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