Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run/Row/Bike

AMRAP x 5 MINUTES

8 RKBS

6 Goblet Reverse Lunges

2/2 SA KB Thruster

Athletes can keep out their KB’s and run through the below Squat prep!

10 Groiners

10 Cossack Squats

10 Kang Squats (with KB in Goblet Position)

5 Tempo Goblet Squats (28X1)

Strength

Back Squat (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Thrusters (75/55)

10 Up Downs

-15:00 Time Cap-

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