Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

3:00 Dynamic

Run/Row/Bike/S&D

then into

5/5 Wrist circles

10 Elbow Punches

5 Inch Worms

10 Clean Deadlifts

20 Mtn Climbers

5+5 Clean High Pull + Muscle Cleans

10 alt Cossack Squat/Lateral Lunge

5 Power Clean

10 lateral jumps over bar

Power Clean (10×3)

EMOMx10

Climb in weight for the first 5 minutes, then hold across for the remaining 5 min.

Metcon (Time)

For Time
30-20-10 reps of

Burpee Over Bar

Power Clean 135/95

Time Cap 15:00

Metcon (AMRAP – Reps)

FIT
2 Rounds

1:30 rounds w :30 Plank/rest b/t stations

Station 1

Max Cal Row

Station 2

Max Box Step Ups

Station 3

Max Cal Bike

Station 4

Max DB Hang Clean and Push Press

Finisher

Not For Time

30 Barbell Rollouts

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