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
