Crossfit NWA – CrossFit


Warm-up (No Measure)

:30 / :10

Easy Bike/Row

Single Unders

Knuckle Drags (Alternating)

AbMat Sit-ups (No Arms) or w PVC

Moderate Bike/Row

Single Unders

Box Step Ups

DB Good Morning

Faster Bike/Row

Single Unders

Higher Box Step Ups

AbMat Sit-ups (With Arms)

Deadlift (5×5)

On a 12:00 running clock Build to a heavy set of 5. Start Light Build. Once at a heavy load then 5×5

Metcon (Time)

Long Haul

2 Rounds:

10 Burpees

20 Push Presses 115/85 (95/65)

30 Single Dumbbell Box Step-ups

40 II Unders

50/40 Calorie Row/Bike or 800m Run

Box: 24/20

Dumbbell: 45/35

Time Cap 20:00