Monday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 min cap)

:30 Bike (increase pace on the bike every round)

5/5 Alt. Grioners

10 Wall Ball Press → Push Press → Wall Ball Thruster

10 Up-Downs → Burpee → Burpee w/ Wall Ball

Strength

Metcon (Weight)

EMOM X 14 MINUTES

MIN 1 – 7 Tempo Strict Press (20X1)*

MIN 2 – 14 DB Suitcase Reverse Lunge (Moderate)

*Increase weight each Set.
Record weight for heaviest strict press.

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 3 MINUTES*

6 Wall Balls (20/14)

5 Box Jumps

4 Burpees

-1:00 Rest-

Repeat!

-1:00 Rest-

Repeat!

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