UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.
CFNWA is not allowing drop ins at this time.
Crossfit NWA – CrossFit
Metcon (No Measure)
OPTIONAL ACTIVE RECOVERY
1 Round of:
10 Air Squats
15 AbMat Sit-ups
*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.
Metcon (AMRAP – Reps)
“Strict Press Lynne”
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups
Rest 3 Minutes Between Sets
Today’s workout is a spin on the benchmark workout “Lynne”
The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups
You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups
There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next
Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round
Record total reps [strict press + strict pull-ups] for each round
Your final score is the sum total of your 5 rounds