Wednesday

Announcements

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

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Strength/Skill

Sager Complex (10-12×1 )

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk
During this complex ALL athletes will start at a designated weight. Lifts 1 -5 you will increase increments of 10#. Min 6 until completion you will climb by increments of 5

until you reach failure.

1. 95/65

2. 75/55

3. 65/45

Metcon (Time)

“Battleship”

5 Rounds For Time:

10 Front Squats 165/115 145/105

15/12 Calorie Row 20/15 Bike or 200m Run

15:00 Cap

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