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Crossfit NWA – CrossFit

Warm-up

2-3:00 Heart Rate BUilder Run/Row/Bike

AMRAPx6

4/4 Single Leg RDL

4/4 Single Arm Bent Over Rows

4/4 Single Leg Glute Bridge w or w/o KB

20 Front PLank KB Handle Taps

Deadlift (7-5-3-1-3-5-7)

*In this wav e loading scheme weights in the second half should meet or exceed first half

Metcon (Time)

For Time
50-40-30-20-10

II Unders

5-10-15-20-25

Burpees to plate

Time Cap 12:00

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