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Crossfit NWA – CrossFit

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Warm-up

General Warm Up……

AMRAPx4

5 BB Good Mornings

10 Knee Push Ups

15 Air Squats (or Back Squats w BB)

into

1 Round

Partner 1 :5 BB DL+ 5 BB Hang Muscle Cleans + 5 Strict Press

Partner 2 Groiners (Hip Circles)

1 Round

Partner 1 : 5 BB Good Mornings + 5 Hang Power Cleans + 5 Push Press

Partner2 : Flag Pole or Childs Pose Stretch

1 Round

Partner 1: 5 Power Cleans + 5 Push Jerks

Partner 2 : Toy Soldiers

Clean and Jerk (On a 15:00 running clock )

Build to Set of 3 Touch-N-Go Power Clean & Jerk

*Moderate-Heavy loading

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 stations w :30 rest b/t stations

1:00 rest b/t rounds

Station 1

AMRAP

10 Lunges

10 DB Push Press

Station 2

1:00 Max Sit Ups

1:00 max cal

1:00 Max Sit UP

STATION 3

10 Lunges

10 DB Bent Over Rows (supported)

Station 4

1:00 Max Sit Ups

1:00 Max Calories

1:00 Max Sit Ups

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