Friday

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

4/4 SA KB Front Squat

4/4 KB/DB Bent Over ROws

10 alt jumpoing lunges

10 DBL KB Deadlift

:30 Hollow Hold

10/10 DB Hammer Curls

10 DBL KB Deadlift repeat

Deadlift (3-3)

Every 1:30 x5 complete a moderate-heavy DL. Avoid RM’s

Deadlift (2-2)

Deadlift (1-1)

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Metcon (AMRAP – Reps)

FIT
1 Round

3:00 Stations

*1:00 b/t rests

Station 1

15 Ups Downs

into

Max Calorie Bike/Row

Station 2

15 Up Downs

into

Max KB Swing

Station 3

15 Up Downs

into

Max Box Jumps

Station 4

15 Ups Downs

into

Max Cal Bike/Row

Alternate b/t 1-4. If you rowed on 1 bike on 4

Score is reps not including Up Downs

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