Friday

Announcements

Due to low attendance numbers at the 11:00 starting Monday Oct 5th we will be going back to 1 lunch class. Class time will be 11:30-12:30.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Strength

Back Squat (5×2 + 5×1)

On the Minute

2 reps @ 70%

2 reps @ 73%

2 reps @76%

2 reps @ 79%

2 reps @ 82%

rest 1:00

1 rep @ 84%

1 rep @ *7%

1 rep @ 87-96%

1 rep @ 87-96%

1 rep @ 87-96%

Metcon (Time)

3 RFT of

30 Power Snatch 75/55

30 Box Jump Overs 24/20

30 Pull Ups

30 II Unders

Home WODS

Metcon (Time)

3 RFT of

30 Alternating Power Snatch

30 Box Jump Overs

30 Pull Ups/ DB Rows

30 II Unders/ Lateral jumps

Share