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Crossfit NWA – CrossFit

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Warm-up

AMRAPx6

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 KB Push Press

10 KB Swings

Metcon (Weight)

EMOMx24
Min 1-12

Odd- 3 Back Squats

Even – 15/12 Calories

Min 11-24

Odd- 5 OHS or Front Squat

Even- Goat Movement or :40 max II Unders

Building to moderate – heavy

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:30 Stations w :30 rest b/t stations

NO rest b/t rounds

Station 1

20 KB Swings into

Max Wallballs

Station 2

Row Easy Pace

Station 3

20 Goblet Squats into

Max KB Swings

Station 4

Row Max Calories

Finisher

BUNS & GUNS

100 Glute Bridge Ups

*Every 20 reps perfrom 10 chin ups

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