Saturday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Skills & Drills

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAP x 25

400m Run (100m increments)

3 DBL DB Front Squats

3 DBL DB Push Press

3 Toes 2 Bar

400m Run (100m increments)

6 DBL DB Front Squats

6 DBL DB Push Press

6 Toes 2 Bar

400m Run (100m increments)

9 DBL DB Front Squats

9 DBL DB Push Press

9 Toes 2 Bar

400m Run (100m increments)

12 DBL DB Front Squats

12 DBL DB Push Press

12 Toes 2 Bar

400m Run (100m increments)

15 DBL DB Front Squats

15 DBL DB Push Press

15 Toes 2 Bar

400m Run (100m increments)

Continuing by adding reps of 3 until time expires

DB Loads –

1. 45/35

2. 35/25

3. 30-20

RX+ 50/40

Row-500m (250 increments)
Score is the last completed round + any reps into next round. Run does NOT count as reps

example

completed round of 15’s and finished run and 18 Fs Score= 15rnds + 18 reps

Share