Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

2 rnds of

:30/10

R1 Singles/Plate J R2 II’s

Single leg glute bridge (ea)

R1 Dive Bombers R2 Bird Dogs

Air Sqts

Additional Mobility/ Set Up

Back Squat (5-5-3-3-2-2)

Sets 1-3 OTM Warm Up

Sets 4-9 EOMOM

Not looking for 5-3-2 rep max but close. On your heaviest set of each you should have 1 more “Rep in Reserve”. No Fails

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 Power Cleans 95/65 85/70

30 II Unders

15 Wallballs 20/14 @ 10′

30 II Unders

RX+

PC 115/85

II’s UB

Scaled

10 PC

20 II’s 30 Singles

10 WB

20 II’s 30 Singles
Target 4-6 rnds

PC should be done in 1-3 sets.

II’s are a reps scheme you could stay UB on

Wallballs 1-2 sets.

Subs

50 Singles

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 DBL DB Power Cleans 40/30

30 II Unders

15 Wallballs 20/14 @ 10′ or 10 DB Thruster

30 II Unders

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