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Crossfit NWA – CrossFit

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Warm-up

Team Bench Press (15:00 to establish )

Build to a heavy set of 3
Score is combined weight of all 3 athletes

Metcon (Calories)

AMRAPx10
Max calories. Rotate in any order. Only 1 athlete working at a time.

Metcon (AMRAP – Reps)

FIT
3 Rounds 1:00 ea w :20 b/t stations

1:00 rest b/t rnds

#1

Max DB Push Press

#2

Max KB SDL

#3

Max Flutter Kicks/Core

#4

Max DB Floor Press

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