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Crossfit NWA – CrossFit

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Warm-up

2 Rounds

15 Jumpng Jacks

10 BB Glute Bridge

10 Groiner + Twist

5 Broad Jumps

Extended Warm Up

Build quickly to a heaviest workout weight for 2 sets of 3 singles

Metcon (Time)

2 Sets
20 Power Cleans 135/95 (115/85)

15 Burpees

15 Power Cleans 155/105 (135/95)

15 Burpees

10 Power Cleans 185/115 (155/105(

Rest 5:00 b/t sets

25:00 workout

Finisher

AB Finisher

3 sets

10 BB Roll Out

20 Hollow Rocks

-Rest as needed b/t sets

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds

1

20 Calories into

Max Burpees

2

20 Calories into

Max II Unders

3

20 Calories into

Max Wallballs

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