Friday

Announcements

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

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Plate Ground to Overhead

15 Air Squats

20 Plate Hops

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6

DB Hang Squat Cleans

Up-Downs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Glute Bridge-Ups

20 Hollow Rocks

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