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Crossfit NWA – CrossFit

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Warm-up

General Warm Up

with a partner 6:00

A. 10 PVC Sn Grip High Pull + 10 Lunge + Pass + 10 OHS

B. 5 Up Downs + Shuttle Run

into

Teaching

solo w empty BB

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

5 OHS

5 Hang Squat Snatch

Complex

Every 1:30 x 5
1 Power Snatch + 1 OHS + 1 Squat Snatch

Building light- moderate

UB complex

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Hard Cap 20:00

If unable to snatch today sub clean and front squats

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