Crossfit NWA – CrossFit

Warm-up

7:00

20 Singles

10 Deadlifts empty BB

20 Singles

10 Bent Over Rows

20 Singles

10 BB Curls

20 Singles or 10-15 II’s

10 BB Strict Press

20 Singles or II’s

10 BB Push Press

Push Jerk (Every 2:00 for 7 sets)

Min 1-3 5 BB Push Jerks

Min 4-6 4 BB Push Jerks

Min 7-3 BB Push Jerks

Start light build to . moderate-heavy set

Metcon (3 Rounds for reps)

Triple AMRAP
AMRAPx3

10 II Unders

5 DB Press

rest 1:00

AMRAPx5

20 II Unders

10 DB Push Presses

rest 1:00

AMRAPx7

30 II Unders

15 DB Push Jerks

DB loads

50/35, 45/35, 40/30, 35/25

Share