Welcome to the best hour of your day. Train hard and have fun

Crossfit NWA – CrossFit

Warm-up

Completion w Medball

30 MB Deadlifts

15 V Ups

30 MB Front Squats

15 Banded Lateral Side Step

30 MB Squat Clean

15 Box Jumps

BB Skill Work

3-5 reps each

High Hang Power Clean

High Hang PC + FS

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Metcon (Time)

For Time
12-9-6 of

Hang Squat Clean 135/95 (115/85, 95/65)

GS Box Jump 20/20

into

9-7-5 reps of

Hang Squat Clean 155/105 (135/95, 115/85)

GS Box Jumps 24/20

into

7-5-3- reps of

Hang Squat Clean 185/125 (155/105, 135/95)

GS Box Jumps 30/24

Time Cap 22:00

**Modify as needed. Focus on Speed under the bar. No skinned shins.

Cool Down

5:00 slow row/pedal

Metcon (AMRAP – Reps)

FIT
3 rounds

1;00 Stations w :30 rest b/t

No rest b/t rounds

Station 1

Calories

Station 2

Box Step Ups

Station 3

Up Downs

Station 4

Sit Up

Share