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Crossfit NWA – CrossFit

Warm-up

8:00

8/8 cal + Groiners (hip mobility/circles)

10 BB Push Press

8 BB Front Squats

20 Fast Single Unders

6 BB Thrusters

:30 II Unders

5 Thrusters @ workout weight

:30 II Unders

Front Squat (5×5)

Every 90 seconds climbing to a heavy as possible set.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
12/9 Cal

30 II Unders (50 Singles)

10 Thrusters 95/65

2/1 Bar Muscle Up (3 burpee pull ups)

Metcon (4 Rounds for reps)

FIT
1 Round 4:00 stations

*1:00 rest b/t stations

Station 1

AMRAP

10 Slam Balls

10 Sit Ups

Station 2

AMRAP

10 wallballs

5 Burpees

Station 3

AMRAP

10 Slam Balls

10 Suit Case Lunges

Station 4

AMRAP

10 Wallballs

5 Buroees

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