Crossfit NWA – CrossFit

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Warm-up (No Measure)

Skills and Drills

Metcon (AMRAP – Rounds)

Deck of Cards


Hearts – Burpees

Clubs – Single DB Power Snatch 45/35

Spades – Single DB Reverse Lunge

Diamonds – Box Jump Overs 24/20

Jokers – 4x100m Sprints (athletes alternate 100m

Aces -21 Reps

Kings -15 Reps

Queens – 14 Reps

Jacks – 13 Reps
Total # Of cards completed is score


Metcon (Time)

“Gone In 60 Seconds”

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders

II’s should only take 10-15 seconds to complete.



Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00

and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete