The best hour of your day.

Crossfit NWA – CrossFit

Warm-up

Skills & Drills (5:00)

lunge + pvc

duck walks

core

s2oh

into

Burgener W/U (<3:00)

Snatch (5×2)

10:00 to establish a 2 R(M) snatch.( Do not exceed 80% )

Power/Split/Squat

Clean (5×2)

10:00 to establish a 2 R(M) Clean.( Do not exceed 80% )

Power/Split/Squat

Metcon (AMRAP – Reps)

EMOMx12
Min 1 Max Cal

Min 2 Max Burpee Box Jump/Overs 24/20 (20/14)

Min 3 Pistols (Air Squats)

Metcon (4 Rounds for reps)

FIT
1 Round

4:00 stations *1:00 rest b/t

Station 1

10 Wallballs

5 Push Ups

Station 2

2:00 Max Cal

2:00 Max Sit Up

Station 3

10 Alt Power Snatch

10 OH Lunges

Station 4

10 RKBS

10 Goblet Squats

Share