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Crossfit NWA – CrossFit

Warm-up

3 rounds increasing effort

200m Row

15 Air Squats

10 DB Strict Press *light

5 up Downs

Metcon (AMRAP – Rounds and Reps)

Triple AMRAP
AMRAPx8

35 II Unders

8 DB Thrusters 45/35 40/30 35/25

8 Burpees

rest 1:00

AMRAPx6

25 II Unders

6 DB Thrusters

6 Burpees

rest 1:00

AMRAPx4

15 II Unders

4 Thrusters

4 Burpees

Cash Out

3 sets

13 Supinated Curls

13 Bent Over Rows

13 Hammer Curls

Rest as needed b/t sets. UB reps

Metcon (No Measure)

FIT
2 rounds

*no rest b/t stations

**2:00 rest b/t rounds

Station 1

1:00 II Unders/Attempts

1:00 Sit Ups

Station 2

1:00 Air Squats

1:00 Plank Hold

Station 3

1:00 II Unders

1:00 Sit Ups

Station 4

1:00 Burpees

1:00 Plank Hold

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