Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

General Warmup

2 Rounds of

200 Meter Row

20 Kneeling Dumbbell Strict Press (10 Each Side)

10 PVC Pass Throughs

5 Spiderman + Reach (5 Each Side)

Then

Body Positions

2 Rounds of

30 Second Hollow Hold

30 Second Arch Hold

30 Seconds PVC V-Ups

1 Round of

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

“Steel Toe” (Team)

Teams of 3

For Time

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs

21 Clean and Jerks 135/95 (115/85)

21 Burpee Box Jump Overs

21 Clean and Jerks 155/105 (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks 185/135 (155/105)

Box: (24/20)

Time Cap 30:00
Teams of 2

For Time

3 Rounds:

750 Meter Row

20 Toes to Bar

Into…

15 Burpee Box Jump Overs

15 Clean and Jerks 135/95 (115/85)

15 Burpee Box Jump Overs

15 Clean and Jerks 155/105 (135/95)

15 Burpee Box Jump Overs

15 Clean and Jerks 185/135 (155/105)

Box: (24/20)

Time Cap 30:00

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