The best hour of your day.

Crossfit NWA – CrossFit

Warm-up

General W/U (10:00)

3 Rnds of

200m row

10 Lunge + PVC pass

10 PVC/BB OHS

10 Glute Bridges

:20 HS Hold

10 Athletes choice

Overhead Squat (10×3)

EMOMx10

Building in weight min 1-5 then hold across *Moderate-heavy

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
20 II’s

15 *Alt lunges 20/14

10 Toes2Bar

5 Power Snatch 135/95 (115/85)

*Bear hug wallball

Metcon (Distance)

FIT
10:00

Tabata Format

:20/:10

Max Distance

with a 10:00 tabata style running clock row as far as you can.

then

Metcon (AMRAP – Rounds and Reps)

FIT 2
AMRAPx12

20 II’s/40 Singles

15 *Lunges

10 Knee Raises/Core

5 Plate Grnd to OH

*if feeling it make these loaded w medball (bear hug) or suitcase style DB

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