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Crossfit NWA – CrossFit

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Warm-up

2:00 of Rowing/Running/Biking Moderate effort

then 10:00

10 KB Goblet Squats

5/5 KB RDL

5/5 KB SA Strict Press

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

Metcon (3 Rounds for reps)

Triple AMRAP
AMRAPx7

111,222,333…..

DB Burpee

DB Hang Power Clean

DB Front Squat

Rest 2:00

AMRAPx5

111,222,333…

DB Burpee

DB Hang Power Clean

Db Front Squat

Rest 2:00

AMRAPx3

DB Burpee

DB Hang Power Clean

DB Front Squat

35/25 30/20 25/15

Pick a load (moderate-light) you can go UB at least until the 4’s.

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations :20 transition b/t Stations

1:00 rest b/t rounds

Station 1

Max DB Hang Power Clean

Station 2

Max DB Burpee over DB

Station 3

Max DB Front Squat

Station . 4

Max Mtn Climbers

*hands on DB. Both legs = 1 rep

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