Saturday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you 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

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Warm-up

Warm-up (No Measure)

1:00 at each :10 rest

Cal Row/Bike/Shuttle Run

Core :30 Sit Ups

:30 Supermans

1:00 Cal Row/Bike/Run

:30 R/L Swings

:30 L/L Swings

1:00 Cal Row/Bike/Shuttle Run

:30 *DB Plank Row R/A

:30 *DB Plank Row L/A

*Light DB

Set Up

BB Warm Up

Metcon (AMRAP – Rounds and Reps)

“Mind Scrambler”

AMRAP 20:

7 Power Cleans 135/95 (115/85 95/65)

7 Burpees

200 Meter Run

7 Pull Ups

STIMULUS

DESCRIPTION

This simple triplet will build raw work capacity, as the movements are all relatively simple

Choose weights and variations that allow you to complete 7+ rounds today

This works out to a round every 3:00

Home WODS

Metcon (AMRAP – Rounds and Reps)

Mind Eraser”

AMRAP 20:

7 Double Dumbbell Power Cleans (50’s/35’s)

7 Burpees

200 Meter Run

WORKOUT BRIEF

DESCRIPTION

Today, we’ll complete the double dumbbell power clean version of the workout

This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps

Choose weights and variations that allow you to complete 8+ rounds today

This works out to a round every 2:30

Cash Out

Capacity Builder

4 Rounds:

AMRAP 1:30

20 Sit-ups or :30 plank then

Max Strict Handstand Push-ups or Hand Release Push Ups

Rest 30 Seconds Between Sets

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