Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Skills & Drills

then into

5 KB Deadlifts

5 KB Hip Pops

5 KB Russian Swings

5 KB American Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP
AMRAPx15

12/9 Cal

15 Wallballs 20/14

18 KBS 1.5/1

9/6 Strict Pull Ups

Cash Out

Core Finisher

3 rounds NFT

20 Hanging Knee Raises

40 KB Flutter Kicks **holding KB in locked out bench press position

Metcon (AMRAP – Rounds and Reps)

FIT
2 Rounds

2:00 Stations :30 b/t stations 1:00 b/t rounds

Station 1

AMRAP

5 DB Thrusters

10 Sit Ups

Station 2

EMOM

12/10 Cal

Station 3

AMRAP

5 DB Thrusters

10 Sit Ups

Station 4

EMOM

12/10 Cal

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