Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

2-3 min on row/bike get the blood flowing

Into

Burgnere WU (3:00)

into

Toomey WU (5:00)

5 Inch worms

5 Behind Neck Presses

5 BTN Press in qtr squat

5 Sots Presses

5 Continuous Jumping Squats BB Back Rack

5 Ninja Squats BB in Back Rack

Snatch Complex (7 sets)

Every 1:30 climbing in weight
1 Snatch grip Deadlift +

1 Hang Squat Snatch +

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

Every 3:00 x 5 rounds
25 Ups Downs

AMRAP Squat Snatch 115/75 (95/65)

** Power Snatch + OHS(L)

* Score is lowest # of snatches

Metcon (AMRAP – Reps)

FIT
2 Rnds

1:30 stations w :30 plank/rest b/t

Station 1

Burpees

Station 2

S/L Bench Up/Overs

Station 3

Plate Ground 2 OH

Station 4

Bicycle Kicks while holding plate extended

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