Crossfit NWA – CrossFit

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Warm-up (No Measure)

Partner Warm Up

200 m partner MB run (1 MB)

10 UP Downs+ 10 scorpions Ea

10 MB Step Ups ea

20 MB Sqt + Toss

BB Set Up /Warm Up

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

A. EMOMx10

Odd-12/9 Cal Row

Even-7 Burpees

Rest 2:00

B. EMOMx10

Odd- 7 Clean & Jerk 135/95 115/85

Even- 10 Box Jump Up Overs 24/20

Rest 2:00


18 Wallballs 20/14

12 Toes 2 Bar

6 Power Snatch 115/85


7 Lateral Burpees Over Rower

Clean & Jerk 155/105

Snatch 135/95

During this 35:00 workout teams will work solo for parts A&B. Athlete 1 will complete A while Athlete 2 completes B then rotating at rest. Allow

yourself at least :20 to rest. Both athletes will partner up and work as a team for the 15 min AMRAP. Only 1 athlete working at a time.

In your comment section score A & B as # of completed rounds as written. Once you are no longer able to maintain reps in minutes it becomes an AMRAP. Score for C is total # of rnds and reps completed by team.


Metcon (Time)

“Groundhog Day”

For Time:

600 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

400 Meter Run

30 Weighted Jumping Squats (50/35)

200 Meter Run with Dumbbell (50/35)

30 Weighted Jumping Squats (50/35)

400 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

600 Meter Run


This long chipper workout only requires your bodyweight and a single dumbbell to complete

We’ll work down in reps and then back up

The intended time range of this workout is between 15-25 minutes