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.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Rower/Bike Shuttle Run

BB Warm Up

5 Good Mornings

5 Hang Power Cleans

5 Presses

5 Jerks

3 3 Pos Clean + 1 Jerk

Extended Warm Up

5:00

Clean & Jerk warm up

Build up to starting load

Metcon (AMRAP – Reps)

Mayhem Qual #3

0:00-5:00

30 Clean & Jerks 115/85

5:00-10:00

30 Clean & Jerks 135/95

10:00-15:00

Max Clean & Jerks 185/125

RX+

135/95

185/125

225/155
Modify loads to be able to get into the 3rd load].

Scale to 20 reps if need be

Score is total # of C&J completed

Rest 5:00

Metcon (Time)

5 Rnds

4 Devils Press 45/35

8 TTB

12 Air Squats

Rest :30

TIME CAP 15:00

Home WODS

Metcon (AMRAP – Reps)

0:00-5:00

30 DB Clean & Jerks

5:00-10:00

30 DB Clean & Jerks

10:00-15:00

DB Max Clean & Jerks

If you have different DB loads increase as you go. If only 1 set of DB across. If only 1 DB across but alt increments of 5.

Metcon (Time)

5 Rnds

4 Devils Press 45/35

8 TTB /Sit Ups

12 Air Squats

Rest :30

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