Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon (Time)

3 Rnds

3 Burpee Box Jump Overs 24/20

6 Pull Ups

9 Deadlifts 155/105

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs

6 C2B Pull Ups

9 Deadlifts

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs

6 Pull Ups

9 Deadlifts 155/105

RX+

3 BBJO 24/20

6 R1 C2B R2 6/4BMU R3C2B

9 DL 185/125

Home WODS

Metcon (Time)

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

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