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Crossfit NWA – CrossFit

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Warm-up

EMOMx6

Min 1 – :20 Hard Row/Bike :20 Easy Row/Bike

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 -10 Cossack Squats + 10 Glute Bridges

into

5 High Hang Shrugs (Dwn & Finish)

5 High Hang Pull (Elbows High & Outside)

5 High Hang Muscle Clean

5 Power Cleans @ Launch

Hang Power Clean (7×3)

Every 90 seconds complete a set of 3. Building to heavy set of 3

Metcon (AMRAP – Reps)

7 sets on a 3:00 running clock
25/20 Cals or 300m Run (looking for sub 1:30)

Max Hang Power Cleans

Rest 1:00 b/t sets

R1&R2 185/125 (155/105)

R3&R4 155/105 (135/95)

R5&R6 135/95 (115/85)

R7 95/65 (75/55)

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations NO rest b/t stations

1:00 rest b/t rounds

Station 1

Run 400m

rest remainder

Station 2

2:00 Max Sit Ups

1:00 Max BB HPC 45/35

Station 3

2:00 Max Box Jumps

1:00 Thrusters 45/35

Station 4

Run 400m

rest remainder

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