Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

General W/U

2:00 bike/rower/Shuttle Runs easy pace

2:00 of 10 Air Sq + 10 Groiners+ 5 broad jumps

2;00 Bike/Rower/Shuttle Runs moderate pace

2:00 of push ups + Piked or HS Shoulder taps+ 5 Scap Pull Ups

Barbell Warm Up

Clean

7 Clean Deadlifts\

5 Dip/Drive/High Pull

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans

Jerk

5 Strict Press

5 Push Press

5 Push Jerks

Then work up to working weight

THE CALI BEAR

Every :30 for 20 minutes

1 Power Clean & Jerk

225/155

185/125

155/105

Scaling

Scale weight back and perform 2-3 reps on the minute resting as needed to ensure proper mechanics

Accessory Work

Roll Out Lower/Upper Back

Focus on quads and IT

Metcon (2 Rounds for reps)

FIT
2 Rounds

1:30 Stations :30 Plank/Rest b/t

Station 1

Box Step Ups

Station 2

DB Reverse Lunge Suit Case

Station 3

DB Push Press

Station 4

Russ KBS

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