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.
