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Crossfit NWA – CrossFit

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Warm-up

Run 400/Row 500m

then

3 rounds of

10 Jumping Air Squats

10 Hang Muscle Cleans

10 Strict Sit Ups

Clean Complex (Every 1:30 for 7x1x2x3)

Strength/Skill
1 Power Clean + 2 Below Knee Hang Power Cleans + 3 Front Squats

Build to .a heavy set

Metcon (Time)

For Time
30 Power Cleans 95/65

-Rest 2:00-

20 Power Cleans 115/85

-Rest 2:00

10 Power Cleans 135/95

Time Cap 12:00

Metcon (AMRAP – Reps)

FIT
1 round

4″00 Stations w 1:00 rest b/t each

Station 1

AMRAP

10 Box Jumps

10 MB/DB Push Press

Station 2

ARAMP

10 DB Deadlifts

10 DB Hang Power Clean

10 DB Sit Ups

Station 3

AMRAP

20/40 II’s/Singles

MB Squat Clean

Station 4

AMRAP

10 DB Deadlifts

10 DB Hang Power Cleans

10 Sit Ups

Finisher

3 Rnds NOT for time

:30 Max Calories

:30 Max Hand Release Push Ups *Feet on Plate

:30 Max Air Squat

:30 Max BB Curl

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