Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

3 rnds (8:00)

30 singles- 30 Fast singles- 20 II Unders

5/5 Moose Antlers

10 Lunge + Pass

10 PVC OHS

into

Burgener Warm Up

Power Snatch (EOMOMx7 Build up to a 5 rep TnGo)

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
30 II Unders or *100m Sprint

10 Power Snatch 95/65 (75/55)

**Athlete’s choice

Metcon (AMRAP – Rounds and Reps)

FIT
2 Rnds

3:00 rnds w 1:00 b/t rounds

#1

AMRAP

10 Alt DB Snatch

10 Sit Ups

#2

EMOM

0dd- 10 Burpees

Even-12/9 Cal

#3

AMRAP

10 DB (2) Front Rack Lunges

10 Mtn Climber

#4

EMOM

Odd- 10 Burpees

Even- 12/9 Cal

**Score is # of rnds and reps of 1&3

Share