“Started from the bottom, now we’re here. ” -Drake

Crossfit NWA – CrossFit

Warm-up

AMRAP x 10 w/ empty bb:

Partner 1:

5- Deads

5- Hang Power Cleans

5- Push Press

Partner 2:

Air Squats

* After each athlete performs 1 round of the barbell complex, both complete 100 m row/bike

Strength/Skill

Partner Strength

15:00 min Running Clock

Build to a 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

Metcon

Partner WOD

Teams of 2…

AMRAP x 15

5- Strict Press 75/55 (45/35)

10- Thrusters

15- Sit ups

*Partner 1 completes one full round while Partner 2 rests. Score is total rounds + reps

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Teams of 2…

AMRAP x 15

5- Strict Press 75/55 (45/35)

10- Thrusters

15- Sit ups

*Partner 1 completes one full round while Partner 2 rests. Score is total rounds + reps

Thruster

Partner Strength

15:00 min Running Clock

Build to a 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

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