Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 at Each

Bike/Row/Run

Hollow Hold

BB Bent Over Row

Bike/Row/Run

Plank Hold

Squats (30 air 30 BB Back)

Back Squat (3×5)

Every 2:00 complete 5 Reps @63-73% of 1RM

1:30

Sets 1 & 2 Warm Up sets

2:00

Set 3-5 Working Sets

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

Run 150m

15 GS Box Jumps 24/20

12 C2B Pull Ups

9 Hang Power Cleans 135/95 115/85

RX+

155/105

30/24
Subs

200m Row, 325m Bike Erg, 10/7 cal Assault Bike

Step Ups

Pull Ups/ Ring Rows

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Run 400m

12 Suitcase Lunges

12 Plank Rows (6 ea side)

9 DBL DB Hang Power Cleans

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