Judge less, and practice more. That’s the secret sauce.

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (10:00)

30 Seconds @ Each

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Wall Squats

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Extended Warm Up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For TIme

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

GS Box Jumps (24/20)

Kettlebell Swings (53/35)

RX+

Box Jump 30/24″

KBS 70/53 lb

C2B PU

Time Cap 25:00

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