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 – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

6/6 Single Arm Ring Row

31 Single-Unders

8 Med. Ball Front Squats

8 Med. Ball Push Press to a target

Workout

“LET THE BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES**

12 Ring Rows

31 Double-Unders

19 Wall Balls

**New Benchmark Workout

**Every minute on the minute, including 3-2-1 GO, perform 5 burpees

(Score is Rounds + Reps)

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