Crossfit NWA – CrossFit

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Warm-up (No Measure)

Skill and Drills

HIgh Knees

Butt Kickers


High Ham Stretch

Quad Stretch

Over / Under Fence

Bear Crawl

Metcon (3 Rounds for reps)

“Triple Threat” 30:00

On the 0:00-10:00 1 Mile Run

*with remaining time max Deadlifts 135/95

On the 10: 100/70 Calorie Row

*with remaining time max wallballs

On the 20: 100/70 Calorie Bike

**with the remaining time max Up Downs

Score is total # of reps

Metcon (3 Rounds for time)

At Home

“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run