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Crossfit NWA – CrossFit

Warm-up

7:00

:30 Row/Bike

5/5 Crossbody Deadlifts (DB)

15 Plate Jumps

3 Inch Worms + Push Up

15 Sit Ups

10 Good Morning

Deadlift (Every 90 secondsx6 complete 5 deadlifts)

climbing to heavy as possible

Metcon (Time)

21-13-8-5-3 reps
Deadlifts 95/65

GS Box Jumps 24/20

Time Cap 13:00

Deadlift load should be very light allowing you to move through UB and quickly.

Metcon (4 Rounds for time)

FIT
2 Rounds

2:00 stations *No rest b/t stations

2:00 rest b/t rounds

Sations 1

400m Run (Rest remainder)

Station 2

40 KBS (rest remainder)

Station 3

60 Lunges (rest remainder)

Station 4

80 Double Unders (ret remainder)

Score is your slowest time completed for the stations ex station 1 1:34 and 1:43 . score is 1:43

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