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Crossfit NWA – CrossFit

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Warm-up

2:00 Run/Row/Bike

then

5 Inch Worms

5 Shoulder Presses

5 Press in Qtr Sqt

5 Split Jumps *No Bar footwork

5 Strict Presses in Split PVC/Bar

5 Split Jerks PVC/Bar

Modified Burgener Warm Up

3 ea Bar or PVC

Dwn & Finish

Elbows High & Outside

Muscle Clean

Tall Clean (land in qtr sqt)

Tall Clean (land in full sqt)

Metcon (Weight)

Clean & Jerk
Min 1-3 Hang Power Clean +1 Push Press

Min 4-6 1 Power Clean + 1 Push Jerk

7-15 1 Clean and 1 Jerk

Metcon (Time)

For Time complete
30 wallballs 20/14

10 Up Downs

5 Power Cleans

20 Wallballs

10 Up Downs

5 Power Cleans

10 Wallballs

10 Up Downs

5 Power Cleans

Loads 185/125 (155/105 or 135/95)

Time Cap 15:00

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