Crossfit NWA – CrossFit

Warm-up

3 rnds increasing effort

Row/Run 200m

5 Lunge + Pass

5/5 SA DB Hang Clean

5/5 SA Arnold Press

5 DB Floor Press

5 Goblet Squat

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20
5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean&Jerk

75-85% of 1RM

Compare to 11/24/18

Metcon (AMRAP – Reps)

FIT
2 Rnds

2:00 Stations

:30 rest b/t stations

Station 1

5 Pulling

10 Air Squats

Station 2

5 Push Ups

10 Sit Ups

Station 3

5 Up Downs

10 DB Curls

Station 4

7 Calories

10 Alt DB Snatch

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