Friday .

Announcements

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

Crossfit NWA – CrossFit

Warm-up

3:00 Bike/Run/Row (EZ-Mod-Hard)

then

2 rnds of

10 Alt Lunges

10 wallballs

10 Kip Swings

10 Up Downs

10 Tempo BB Deadlifts 30×1

Metcon (AMRAP – Reps)

Prescribed
DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

Metcon (AMRAP – Reps)

Alternative
DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 75, 55lb

Round 2 – 95, 65lb

Round 3 – 115, 80lb

Round 4 – 135, 95lb

Round 5 – 155, 105lb – *AMRAP with remaining time

Metcon (Time)

Option B
150 Wallballs

75 Toes 2 Bar

Hard Cap 20:00

Workout can be completed in any order . Partition as needed.

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