Welcome to the best hour of the day.

Crossfit NWA – CrossFit

Warm-up

8:00

Row Bike Shuttle Run

Push ups

Sit Ups

Scorpions

Plate Jumps

KBS

Metcon (Weight)

Pre Open 19.3
EMOMx10

Odd – AMRAP 4 Kang Sq + 4 Alt Back Rack Lunge BB LW-Mod

Even – Row/Bike/Goat

Rest 2:00

EMOMx10

Odd 3-5 Bench Press climbing

Even 2 10/7 Cal/Goat

Post BP #

Metcon (2 Rounds for reps)

FIT
2 Rounds

2:00 Stations

No rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 Slam Balls

1:00 Single Leg Box Overs

Station 2

Single Unders/II att

Station 3

1:00 Slam Balls

1:00 Single Leg Box Overs

Station 4

1:00 Floor Press

1:00 Bent over DB Row (:30 R/A :30 L/A)

Accessory Work

15:00

Shoulder Protocol

RTC, Reverse Fly, Lateral/Front Raises

10/10 Bent Over Rows

10 Straight Barbell Curl

10 Banded Tricep Extensions

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