Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

then

1 Rounds

10 KB Push Press (5 ea arm)

10 H2H KBS

50′ SA KB OH Lunge (25′ ea arm)

20 Single Unders/II Unders

15 Sit Ups

BB Warm Up

5 BTN Press

5 BTN Press in 1/4 Sqt

5 OHS

5 Hang Muscle Snatch

5 Power Snatch

Strength/Skill

BB/Gymnastics

EMOMx 10 sets complete:

Snatch

Min 1-5 Pause/Positional Snatch

Min 6-10 Snatch climbing *Athlete Choice P/S/Sqt

Light to Moderate weight working skill/technique
https://www.youtube.com/watch?v=x9NBGvCqeT8&feature=youtu.be

OR

Metcon (AMRAP – Reps)

10:00 Burner

EMOMx10 (:40/:20)

Odd – Max Calories

Even- Max Up Downs

Metcon (Time)

Every 3:00 x 6

5 Devils Press 45/35 (40/30 35/25)

15 TTB (Knee Raises/Sit Ups)

30 II Unders

Post you slowest as score
Looking for youto have 1:00 +/- of rest each round

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