Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Lunges

5/5 SA Ring Rows

10 Mtn Climbers

10 V Ups

10 Slam Balls

5 Inch Worms + Push Up

5 Shuttle Runs

Metcon (AMRAP – Reps)

Pre Open Workout
EMOMx10

Min 1 AMRAP 4 Box Jumps 24/20 + 4 Air Squat

Min 2 Row/Bike @ Mod pace/Goat work

Rest 3:00

Metcon (AMRAP – Reps)

Cont…
EMOMx10

Min 1 AMRAP 4 Up Downs + 4 KBS (light)

Min 2 Bike/Row moderate pace/Goat work

Metcon (AMRAP – Reps)

FIT
2 Rounds

2:00 Stations

No rest b/t stations 2:00 rest b/t rnds

Station 1

1:00 Max Wallballs

1:00 Max Sit Ups

Station 2

2:00 Max Cal Row

Station 3

1:00 Max MB Sq Clean

1:00 Max Sit Ups

Station 4

2:00 Max Cal Bike

Share