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Crossfit NWA – CrossFit

Warm-up

Chipper Style (8:00 cap)

20 cal

20 Up Down

20 DB Hammer Curls

20 Plate Jumps

10 Broad Jumps

20 DB Renegade Rows

Push Jerk (Every 90 seconds x7 complete 4 Push Jerks )

From floor climbing in weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx13
6 Push Jerks 185/125 (155/105, 135/95)

5/3 Strict Pull Ups

25 II Unders

Metcon (AMRAP – Reps)

FIT
2 Rounds 1:30 stations w :30 rest/plank b/t stations

Station 1

Max Calories Bike

Station 2

DB Push Press

Station 3

II Unders/Singles

Station 4

Suit Case DB Liunge

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