Monday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Arms Only Rowing

5 Burpees

8 Alt. DB Deadlifts

1 ROUND

100m Arms + Hips Rowing

5 Burpees

8 Alt. DB Deadlifts + High Pull

1 ROUND

100m Arms + Hips + ½ Pull Rowing (:03 on the way in)

5 Burpees

8 Alt. DB Snatches

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/14 Cal. Row

MIN 2 – 15 Sit-Ups

MIN 3 – 20 Alt. DB Snatch

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