Have faith in your journey. Everything had to happen exactly as it did to get you where you are going next.

Crossfit NWA – CrossFit

Warm-up

Group Skills & Drills

Double Under Skill Work

:20/:20

Single Unders

Backward Singles

:10 R/L Singles + :10L/L Singles

Alternating Legs

2 Singles+1 Dub

1 Single+2 Dubs

Dubs

Into

Skill Work

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Power Sn

5 Below Knee Power Sn

Power Snatch (7×3)

Every 1:30 build to a moderate-heavy set of 3 reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
2-4-6-8-10-12….

Power Snatch

95/65 (75/55)

Between ea set complete 20 II’s (35 Singles)

Score this with the last # completed as rounds plus reps into next round. ex: finished 12 P SN & II’s then 14 P SN & 15 reps. Score is 12 + 29

Metcon (4 Rounds for reps)

FIT
2 Rounds

1:30 Stations :30 rest/plank b/t stations

Station 1

Max Cal Row

Station 2

Max Alt DB Snatch

Station 3

Max II’s/Singles

Station 4

AMRAP

6 Ring Rows + 3 Up Downs

Add rnd 1 and rnd 2 stations together for score same for others

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