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