Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 (increasing effort ea minute)

into :40/:20

Air Squats

Up Downs

Push Up to down dog

V Ups

Samsun Stretch

Slow Burpee

Air Squat :02 pause in bottom

Scorpion

BB Warm Up

Good Morning

Elbow Punches

Push Press

Front Squat

Thruster

Metcon (Time)

“Deadliest Catch”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barb Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

RX+

“Black & Tan”

9 TTB

7 Lateral Barbell Burpees

5 Hang Squat Cleans 135/95

Time Cap 22:00

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