Yesterday is not ours to recover, but tomorrow is ours to win or lose. – LBJ

Crossfit NWA – CrossFit


3 rounds of

1:00 Row/Bike

10 Box Srtep Ups L/W

5 Broad Jumps

5 Slam Balls

Hang Power Clean


Odd – 5 Hang Power Clean

Even – 12/9 Cal/ *8-10 No Bounding Box Jumps/ Goat/ Skill

*Pick the height of boxes. Challenge yourself here.

Climbing in weight. Focusing on positions and cycling. Keep the bar inside area of base



Shoulder Protocol

RTC Vert/Horizontal

Lateral Raises

Front Raises

Reverse Fly

Any additional goat work you want to work on.

Metcon (AMRAP – Reps)

2 Rounds

*No rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 Max Wall Ball

1:00 Max Sit Ups

Station 2

1:00 Max Suit case Box Step overs

1:00 Push Ups

Station 3

1:00 Plank Hold

1:00 DB Thrusters

Station 4

1:00 Max Cal

1:00 Recovery/Slow Pace