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Crossfit NWA – CrossFit

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Warm-up

Back Squat (8 Reps )

Every 2:30 for 5 sets
Start light and build

Metcon (Time)

Every 3:00 for 4 sets
17 Thrusters

13 Burpees

11 Box Jumps 24/20

Post slowest round as score

Accessory Work

Shoulder Protocol

2-3 sets

10 RTC Rotations

10 DB Lat Raises

10 DB Bent Over Rows

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds

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