“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Crossfit NWA – CrossFit


Warm-up (No Measure)


Easy Bike/Row/ski

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike/Row/ski

Single Arm Dumbbell Hang Power Clean (:20 ea side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike/Row/ski

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Push Press (Build to a 10RM)

On a 15:00 clock (:90 int)

Warm up sets of 4-6 sets of 4-6 reps to avoid burn out. 3-4 attempts @ 10RM.

**Rest as needed between heavy sets

Metcon (Time)

50/35 Calories

30 SA Dumbbell Hang Clean and Jerk (45/35)

30 Single Dumbbell Goblet Squats (45/35)

30 SA Dumbbell Hang Clean and Jerk (45/35)

50/35 Calories


Time Cap 15:00

*Alternating as needed. Looking for no more than 3 sets of 10 on C&J