Saurday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up 10:00

:40/:20

Station 1: Easy Row

Station 2: Active Spidermans

Station 3: Barbell Good Mornings

Station 1: Moderate Row

Station 2: Mountain Climbers

Station 3: Barbell Romanian Deadlifts

Station 1: Faster Row

Station 2: Slow Burpees

Station 3: Barbell Deadlifts

Metcon (4 Rounds for reps)

“Dead Sea”

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts 225/155 (185/135)

No Rest Between Rounds

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