Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Double Dumbbell

:30 DB Plank Rows R/A

:30 DB Plank Rows L/A

:30 DBL DB Burpee Deadlifts

:30 DB Press R/A

:30 DB Press L/A

:30 Core

Deadlift (5×3)

Today we using both overhand grip for the deadlift.

OTM

Set 1&2 Warm Up

OT2:00

Set 3 @ 70%

Set 4 @ 75%

Set 5 -7 @80%

% based off 1 RM. Not looking for TnGo here. Reset and pull from complete dead stop.

OR

Push Press (5×3)

OTM

Set 1&2 Warm Up.

OT2:00

Set 3 @ 70%

Set 4 @ 75%

Set 5 -7 @80%

% based off 1 RM. Not looking for cycling here. Reset b/t every push press

Metcon (Time)

For Time

Run 800m or Row 1000m

30 Deadlifts 225/155 205/145 185/125

50 Burpees to Touch

Time Cap 18:00
:01 per unfinished rep

Pick a load you can TnGo sets of at least 5 at a time

Metcon (Time)

For Time

Run 800m or Row 1000m

30 Deadlifts 225/155 205/145 185/125

50 Burpees

Time Cap 18:00
:01 per unfinished rep

Pick a load you can TnGo sets of at least 5 at a time

Home WODS

Metcon (Time)

3 RFT of

20 DBL DB Burpee Deadlifts 50/35

200m DBL DB Farmers Carry 50/35

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