Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

Buy In: 250m Row

2 ROUNDS:

10 DB Hammer Curls

10 DB Upright Rows

10 DB Strict Press

10 DB Triceps Extension

Buy Out: 200m Run

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 Supinated Ring Rows

MIN 2 – 10 Diamond Push-ups

MIN 3 – :45 Push-up Plank

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

20 Sit-ups

200m/150m Row

10 Pull-Ups or Chin-ups*

*Athlete Choice

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