Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

10 Air Squats

6/6 Box Step-up

5/5 Single Arm Ring Rows

100m Run

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 7 Tempo Front Squats (30X1)*

MIN 2 – 15 Supinated DB Curls (Moderate)

*Increase weight each Set on FS.
Record heaviest set of FS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

6 Box Jumps (24/20)

4 Pull-ups

-1:00 Rest-

AMRAP x 4 MINUTES

6 Box Jumps (24/20)

4 Pull-ups

*Score is total rounds and reps. Pick up where you left off in the second AMRAP.

Share