We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (8:00)

2:00 increasing effort

1 Rnds

10 Lunge + Twist

15 Sit Ups

10 Good Mornings

10 Tempo Front Squats

20 Singles or 20 II’s

Start warming up FS

Front Squat (OTMx9)

15:00 Strength

1 Rep climbing

Min 1 @ 78%

Min 2 @ 81%

Min 3 @ 84%

Min 4 @ 81%

Min 5 @ 84%

Min 6 @ 87%

Min 7 @ 84%

Min 8 @ 87%

Min 9 @ 90%

Min 10-15 Att 1 RM (2-3 attempts)

%%Are based off of 1 RM

Metcon (Time)

On the 4:00×5

20/15 Cal

40 II Unders

7 Front Squats *Floor 185/125 (155/105)

RX+ 205/145

Score is the slowest round

**Modify as needed

15/12 Cal

60 Singles

7 Front Squats 135/95 115/85

Looking for :45-1:00 rest b/t rounds

***Score is SLOWEST of all rounds

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