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Crossfit NWA – CrossFit

Warm-up

Dbl AMRAP w light single KB

AMRAPx4

7 Cal rows increasing intensity

5/5 Single RDL

3 Inch Worms

into

AMRAPx4

7 Cal rows increasing intensity

5/5 Single Arm Back Squat

5/5 Single Arm Shoulder Press

into bb warm up

Hang Power Clean (3-2-1-1-1-1)

Every 90 seconds x 6
Building to heavy/moderate

Metcon (AMRAP – Reps)

AMRAPx15
60 KBS 1.5/1

50 Cal

40 Toes 2 Bar

30 Power Cleans 135/95 (115/85 95/65)

20 Pistols

10 MU R/B

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations :20 rest b/t stations 1:00 rest b/t rounds

#1

Max Air Squat

#2

Max Squat Hold

#3

Max Push Up

#4

Max PLank Hold

Accessory Work

Shoulder Protocol

10-12 reps of

RTC Rotations

DB Lateral Raises

Bent Over Rows

Reverse Fly

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