Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

200m Run

into…

AMRAP x 4 MINUTES

4 DB Muscle Clean (sumo stance / DBs between feet)

4 Alt. DB Front Rack Lunge

6 Slow & Controlled Hollow Rocks

6 Sit to Stand (hold post if necessary)

Strength

Turkish Get Up (1×2/2)

10 MINUTES TO BUILD TO…

2/2 Turkish Get-up (R/L)*

*Keep weight moderate and movement perfect.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50 Plate Hops

40 Russian KB Swing (53/35)

Run 200m

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