Wednesday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Play a game! Then…

Afterwards, go immediately into …

2 ROUNDS

5 Glute Bridge-Ups

5/5 Single Arm Russian KBS

15 Single-Unders > Double-Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/10 Single Arm KB Suitcase Deadlifts

20 Russian KBS

20 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Alt. KB Plank Taps

40 Russian Twists

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