Welcome to the best hour of your day

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

AMRAPx7

200m or 7 Shuttle Runs

10 Wallballs

10 KB Deadlifts light-moderate

10 Core

10 Lunges + Pass

Deadlift (5 Reps)

On a 10:00 running clock est

Thruster (3 reps)

On a 10:00 running clock est

*Taken from floor

Metcon (Time)

Partner Finisher
2 RFT of

200m Run

30 Air Squats

30 Up Downs

Time Cap 10:00

P1 completes a full round while P2 rests. 2 complete rounds ea

Metcon (AMRAP – Rounds and Reps)

FIT
1 Round

5:00 stations 1:00 rest b/t stations

#1

800m Run/Row

#2

AMRAPx5

20 II Unders

10 DB Push Press

#3

Run/Row 800m

#4

AMRAPx5

20 Mtn Climbers

10 DB (2) Deadlifts

Share