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

Crossfit NWA – CrossFit


Warm-up (No Measure)

Coach Lead

Group Run

Skills and drills

High Knees

Butt Kickers

Soldier Kicks

Lateral Hurdles


Metcon (Time)

2 Person Teams
For Time

1000m Row *of 250m increments

60 Goblet Squats 70/53 (53/35)

600m Farmers Carry 70/53 (53/35)

60 Strict Chin Ups (controlled negatives or ring rows)

600m Farmers Carry

60 Goblet Squats

1000m Row *250m increments

Hard Time Cap 35:00

Only one athlete working at a time. Both athletes walk together Switch as needed.

Optional Finisher

100 Alternating MB Sit Ups **Straight legs length from partner. Can be butterfly SU once distance is established