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Crossfit NWA – CrossFit

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Warm-up

AMRAPx6 (looking for approx 3 rnds here)

20 Single Unders

10 kip Swings

8 False Grip Ring Rows

6 Lunges

into

Metcon (No Measure)

Strength/Skill
EMOMx10

Min 1 – 2 Strict Pull Ups or 5 False Grip Strict Ring Rows

Min 2 – :45 II Unders or III Under attempts

Metcon (Time)

For Time
50 Walking Lunges

50 K2E

100 II Unders (20 att +1:1 or 2:1 Singles)

5 Muscle Ups (Burpee PU or Jumping MU)

40 Walking Lunges

40 K2E

80 II Unders

10 Muscle Ups

30 Walking Lunges

30 K2E

60 II Unders

15 Muscle Ups

Hard Cap 25:00

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