Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

4 PVC Passes

4 Below Knee Muscle Snatch

4 Behind Neck Push Press

4 Up-Down Over Bar

then

Skill

Tia Toomey Warm Up

3-5 Inch Worms

5 BTN Press Snatch Grip

5 BTN Press 1/4 Sqt

5 Sotts Press

5 Continuous Jumpin Squats

5/5 Ninja Sqts

5 Hang Muscle Snatch

5 power Snatch

5 Clean & Jerk

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

Masters 55+

♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

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