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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

2:00 Run/Row/Bike

then 2 rounds :40/:20 of

OH Circles (LW plate)

Russian KBS (Light-Mod)

BB S2OH

Plank Hold

Push Jerk (5-3-3-1-1-1)

On a 15:00 Running Clock buidling to a heavy as possible 1 Rep

Metcon (Time)

“Man on Fire”

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-upss/Bar MU/C2B PU/PU/Ring Row)

4 Kipping Handstand Push-ups (HR Push Ups)

8 Kettlebell Swings 70/53 (53/35

II Unders (10 attempts then 1:1)

Time Cap 20:00

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