Sunday

Crossfit NWA – NC30Warm-upWarm-up (No Measure)AMRAP x 4 MINUTES :30 Running/Biking/Rowing/Ski (athlete’s choice) 5/5 Bodyweight Split Squats 10 Hollow Rocks 10 Alt. Bent Over DB RowsWorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 – :45 Cardio...

Saturday

Crossfit NWA – NCCOMPETEA. CONDITIONINGMetcon (10 Rounds for time)10 SETS 500m Row @ 2K PR Pace -Rest 2:00 b/t Sets-B. NC60Warm-upWarm-up (No Measure)400m as a class. Into… CHIPPER WARM-UP (10 Minute Time-Cap) 20 Up-Downs 20 Medicine Ball Front Squats 20 V-Ups /...

Saturday

Crossfit NWA – NC45Warm-upWarm-up (No Measure)AMRAP x 6 MINUTES 30 Single Unders 10 Up-Downs 25’ SA DB Farmer Carries (L/R)StrengthMetcon (No Measure)3 ROUNDS FOR QUALITY 20 Kettlebell Seesaw Rows 10/10 Single Arm KB Floor Press* *In Glute BridgeWorkoutMetcon...

Saturday

Crossfit NWA – NC30Warm-upWarm-up (No Measure)2 ROUNDS EACH… P1: Bike P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups *P2 is the pace setterPartner WorkoutMetcon (AMRAP – Reps)IN TEAMS OF 2… AMRAP x 16 MINUTES* P1 –...

Friday

Crossfit NWA – NCCOMPETEA. CONDITIONINGMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES @ 80% EFFORT 45 Double Unders 15 Wall Balls (20/14) 5 Muscle-ups -Rest 5:00- AMRAP x 10 MINUTES @ 80% EFFORT 15/10 Cal Bike 15 Burpees 10 Toes to BarB....