Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

3:00 Dynamic

Run/Row/Bike/S&D

2 Rnds

10 SA DB Bent Over Rows

10 Alt DB Step Ups

5/5 SA Push Press

10 alt DB Hammer Curls

10 Core

Skill Work

8:00

HandStand Play

Walking, Holding, Pushing, Building

Metcon (Time)

5 Rounds for Time
400m Run/Row

14 DB Reverse DB Lunge 45/35

9/6 Strict HSPU (14 Kipping)

Time Cap 22:00

Metcon (AMRAP – Reps)

FIT
1 round

3:00 stations w 1:00 rest b/t stations

Station 1

15 Up Downs

into…

Max Cal Bike

Station 2

15 Up Downs

into…

Max KB Sings

Station 3

15 Up Downs

into..

Max Box Jumps

Station 4

15 Up Downs

into…

Max cal Goblet Squats

exclude up downs in scoring

Share