Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Wall Ball FR Lunges

6 Up-Downs

1 ROUND

:30 Power Jumps

10 Wall Ball Air Squats

6 Up-Downs

1 ROUND

:30 Fast Wrist Single Unders

10 Wall Ball Thrusters

6 Up-Downs

1 ROUND

:30 Double Unders

8 Wall Balls

:30 Double Unders

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

MIN 1 – 8 Front Squats

MIN 2 – :40 Double Unders

*Build up to and past workout weight.

(Score is Weight)

Workout

“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)

AMRAP x 19 MINUTES

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

*New Benchmark

(Score is Rounds + Reps)

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