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Crossfit NWA – CrossFit

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Warm-up

Grab 1 light and 1 moderate KB

10:00AMRAP

10/8 cal

25′ Filly Lunge R arm

25 Filly Lunge L arm

100m Run

Metcon (Time)

FOR TIME
40-30-20-10

KB/DB Front Rack Lunge 53/35

15-15-15-15

Pull Ups

40-30-20-10

*Calories

*Run 300/200/100/50

Time cap 21:00

Accessory Work

Shoulder Protocol

10 RTC Rotations

10 DB Lateral Raises

10 DB Bent Over Rows

Metcon (AMRAP – Reps)

FIT
4:00 stations

1:00 rest b/t stations

#1

AMRAP

10 Wall ball

20 Russian Twist

#2

500m Row

-Rest 1:00-

Remaining time max cal row

#3

AMRAP

10 MB Lunges

20 Bicycle Crunches

#4

500m Row

-Rest 1:00-

Remaining time max cal row

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