Welcome to the best hour of you day

Crossfit NWA – CrossFit

Warm-up

3 rounds increasing effort

200m Row

10 Box Step Ups

10 Wide Grip BTN push press BB

10 Jumping Air Squats

into

2 rnds

5 Sn Grip Deadlift

5 Hang Muscle Snatch

5 tall power Snatch

Metcon (Time)

For Time
125 II Unders (200 Singles)

40 Gymnastics Kip Pull Ups *No Butterfly

40 Push Ups

40 Power Snatch 95/65

40 GS Box JUmps 20″

Every minute including “GO” complete 3 Up Downs

Time Cap 22:00

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