Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

PART 1

3 minutes Bike or Row…

Min 1: Easy

Min 2: Moderate

Min 3: Hard

PART 2

AMRAP x 5 MINUTES

10 Tempo Air Squat (31X1)

8 Up Downs

6 Push Up to Down Dog

4 Broad Jumps

Strength

Front Squat (1RM)

ON A 18:00 RUNNING CLOCK…

Build to 1RM Front Squat*

Looking for TRUE 1 RM today

Workout

“Speed Demon” (Time)

3 RFT of

30 SIngle DB Front Squats

30 Up Downs

A. 35/25

B. 30/20

C. 25/15

Goal Sub 8:00

Cap 10:00

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