Tuesday

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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Warm-up

Warm-up (No Measure)

2:00

Row/Bike/Ski

EMOMx12

Min 1- MB Cleans

Min 2 -Shuttle Runs

Min 3 – Plate Jumps

Min 4 – DBL DB S2OH

Min 5- MB Cleans

Min 6 -Shuttle Runs

Min 7 – Plate Jumps

Min 8- DBL DB S2OH

Min 9- MB Cleans

Min 10 -Shuttle Runs

Min 11 – Plate Jumps

Min 12 – DBL DB S2OH

Odd-Alternating b/t MB Cleans & plate jumps

Even- Alternating b/t Shuttle Runs & DBL DB S2OH

Metcon (3 Rounds for reps)

AMRAPx7:

15 S2OH 95/65

30 Double Unders

20 Wallballs (20/14) @10′

30 Double Unders

Rest 3:00

AMRAPx6

10 S2OH 115/85

25 Double Unders

15 Wallballs (20/14) @10′

25 Double Unders

Rest 3:00

AMRAPx5

5 S2OH 135/95

20 Double Unders

10 Wallballs (20/14)@10′

20 Double Unders

RX+ 115/85, 135/95,155/105

**II’s UB
S2OH Should be UB

II’s – attempts then 1:1 or 50/40/30 Singles

Extra Credit

EMOMx10

Odd – 10 DB Bench Press

Odd – :30 Calories Bike/Row

Home WODS

Metcon (3 Rounds for reps)

AMRAPx7:

15 DBL DB S2OH

30 Double Unders

20 10/10 SA DB Thruster

30 Double Unders

Rest 3:00

AMRAPx6

10 DBL DB S2OH

25 Double Unders

16 8/8 SA DB Thruster

25 Double Unders

Rest 3:00

AMRAPx5

5 DBL DB S2OH

20 Double Unders

8 4/4 SA DB Thruster

20 Double Unders

Use WB instead of CB Thruster if possible

II’s-DB Lateral Hope. Over =1 Back =2

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