Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

200m Skills and Drills Run

:40/:10

PVC/BB Thrusters

Up Downs

Dive Bombers

Scorpions

Core

DB Split Snatch Skill Work

Metcon (Time)

2 Person Teams

Buy In 2k Row (250m Intervals)

4 Rnds (RX+ 5 Rounds)

25 TTB or MB Sit Ups

20 Bar Facing Burpee

25 Thrusters 95/65

20 Single DB Split Snatch 50/35

Time cap 30:00

With a partner complete 2000m Row switching every 250m increments. Upon completion split reps however. Only 1 athlete working at a time. :01 per unfinished rep.
Modified/Scaled

Row 1000-1500m

3-5 Rnds

25 Sit Ups

20 Burpess/Up Downs

25 Wallballs or Scale Load Thruster

20 DB Power Snatch

Solo

1K Row

4 Rnds

15 TTB

10 BFB

15 Thrusters

10 Single DB Split Snatch

Home WODS

Metcon (Time)

Buy In

1Mile Run Split every 200m

4 Rnds (RX+ 5 Rnds)

25 Weighted SU

20 DB Thrusters

25 Burpee Over DB

20 DB Split Snatch

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