19.6

Crossfit NWA – CrossFit

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,: Metcon (No Measure)

19.6
with a continuously running clock

0-3:00

AMRAP

9 Wallballs

9 Cal

Min 3-4:00

Rest

4-7:00

10 T2B (knee raises)

25 II’s 50 Singles)

10 Front Sq 135/85 (any)

Min 7-8:00

Rest

Min 8-11:00

Establish 1 RM C&J

Min 11-12:00

Rest

Min 12-15:00

AMRAP

20 OHL DB 45/35 (any)

25 Step Ups DB 24/24 (any)

15 HSPU any style (DB Presses)

25′ HSW (Bear Crawl)

Min 15-16:00

Rest

Min 16-19:00

1:00 Max Power Sn 95/65 (45/35)

2:00 Max Muscle Ups any style (RKBS))

Min 19-20:00

Rest

Min 20-23:00

For Time

Fran

21-15-9 reps of

Thrusters 45/35

Pull Ups (Ring Row)

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