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Crossfit NWA – CrossFit

Warm-up

Teams of 2

5:00 of

A1 rows 200m while A2 holds bottom of squat and/or plank

then into

A1 completes

5 Clean Deadlift

5 Hang Power Clean

5 Power Clean

5 Push Press

A2 will stretch

Metcon (Weight)

Partner Strength
On a 15:00 running clock

Climbing to a 5 rep TnGo Power Clean

*Score is combined weight

Metcon (AMRAP – Rounds and Reps)

I GO U GO
AMRAPx15

5 Power Cleans

7 Hang Power Cleans

9 Push Press

*115/85 95/65

Alternating rounds. One rnd = 21 reps

Stimulus – load should be a weight you can do the first 3 rounds UB.

strategy once fatigue sets in…..

5 PC + 6 HPC+ rest+1 HPC+9 Push Press UB

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