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Crossfit NWA – CrossFit

Warm-up

AMRAPx6

4 Burpees over bar

4 RDL w empty bar

4 Elbow Punches * maintain full grip for better stretch

4 Strict Press

4 Air Squats

into

3 rounds

8 Deadlifts

8 Hang Muscle Cleans

8 Front Squats

8 Strict Presses

Clean Complex (Every 90 seconds x5 building to heavy as possible)

3 Power Cleans

3 Front Squats

3 Shoulder 2 Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
24 Air Squats

12 Toes 2 Bar

6 Burpees

6 Shuttle Runs

Metcon (AMRAP – Reps)

FIT
1 Round

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

Station 1

2:00 Wallballs

1:00 Burpees

Station 2

2:00 Row

1:00 DB Hang Power Clean

Station 3

2:00 Core

1:00 DB(2) S2OH

Station 4

2:00 DB Suitcase Alt Lunges

1:00 Air Squats

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