The best hour of the day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

Row/Bike 1:00

10 Lunge+Pass

10 Scorpions

10 Plate Jumps forward and lateral

10 Kip Swings

DB Hang Clean & Press L/W

Skill Work

5:00

Skill Prep Session for T2B

Metcon (AMRAP – Rounds and Reps)

Simulated Open
AMRAPx12

12 Push Press 95/65

12 Toes to Bar

12 GS Box Jumps 24/20

Looking for unbroken sets

Finisher

with a 2:00 running clock

row 250m then max rep Push ups

rest 1:00

with a 2:00 running clock

row 250m then

wall sits with remaining time

rest/repeat

Metcon (AMRAP – Rounds and Reps)

FIT
1 Round

5:00 stations

*1:00 ret b/t stations

Station 1

AMRAP

15 Slam Balls

10 Slam Ball Lunges

Station 2

Odd – Plank Hold

Even- 5 DB R/A Bent Over Rows

5 DB L/A Bent Over Rows

Station 3

15 Slam Balls

10 Slam Ball Lunges

Station 4

Odd- Wall Sit

Even-5 DB R/A Bent Over Rows

5 DB L/A Bent Over Rows

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