Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES…

MIN 1 – 10 Air Squats + 10 Hollow Rocks

MIN 2 – 10 DB Hang Power Clean + Push Press (:01 pause in power position)

Strength

Back Squat (1×4)

ON A 15:00 RUNNING CLOCK…

Back Squat

1×10

1×8

1×6

1×4

-Rest 1:30 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

2-4-6-8-10…and so on

DB Thrusters (35/25)

Box Jumps (24/20)

Metcon (Time)

Option B
For TIme

27-21-15-9 reps of

Power Snatch 95/65 (75/55)

GS Box Jumps

Time Cap 20:00

**Run 400m between each full set.

-With this workout athletes will no perform the strength (Back Squat) portion of the workout. Metcon Only

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