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Crossfit NWA – CrossFit

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Warm-up

AMRAPx5 increasing

Run/Row/Bike 100m

Jumping Air Sq

Lunge+Pass

OHS Squat Pvc/Bar

into Burgener WU

5:00

Into Toomey

3 Inch Worms

5 BTN Press

5 BTN Press in qtr Squat

5 Sots Press

5 Continuous Jumping BS

3 ea Cossack Sq

3 Position Snatch

Hang Power Snatch (Every 90 seconds x6 sets)

building to heavy 2 reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx15
5 Power Snatch 135/95 115/85 95/65

10 GS Box Jumps 24/20

30 II Unders

Run 200m

Metcon (AMRAP – Reps)

3 rounds

1:30 work :30 rest b/t stations

NO rest b/t rnds

Station 1

Max DB Hang Clean & Press

Station 2

Max Calories

Station 3

Max DB (2) Front Squat

Station 4

R1 Sit Ups

R2 V Ups

R3 Russian Twist

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