80% of success is showing up… -Woody Allen

Crossfit NWA – CrossFit

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Warm-up (No Measure)

10:00

2 rounds

20/15 cal

10 Up Downs

5 Inch Worms

10 Back Squats

5/5 Back Rack Elbow Punches

10 Strict Press :02 Pause @ top

5 Straight Leg Deadlifts

5 Front Squats

Pausing Clean

Every :90 1+1

1 Pause @ Launch Power Clean +

1 Power Clean Pause @ Receiving

Set 1 @ 60%

Set 2 @ 63%

Set 3 @ 66%

Set 4 @ 69%

Set 5@ 72%

Set 6 -10 1 Power Clean building to workout #

Metcon (Time)

3 RFT of

100 II Unders

20 BFB

10 Power Cleans

A.135/95,155/105,185,125

B.115/85,135/95,155/105

RX+

R1 155/105

R2 185/125

R3 225/155

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