Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

2 Rounds

10 Calorie Row/Bike

30 Second Wall Sit

10 Goblet Squats w KB or Slamball

10 Thrusters w Slam Ball/KB

10 Slam Balls

into

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Clean Complex (5x3x3)

“Beast Builder”

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Metcon (AMRAP – Rounds and Reps)

Beep Test

On the Minute For as Long as Possible:

7 Thrusters (75/55) 45/35

7 Pull Ups or TTB

7 Up Downs

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Rest the remaining time of each round

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