Announcements
UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.
CFNWA is not allowing drop ins at this time.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45
Crossfit NWA – CrossFit
Warm-up
Warm-up (No Measure)
2:00
Rower/Bike Shuttle Run
BB Warm Up
5 Good Mornings
5 Hang Power Cleans
5 Presses
5 Jerks
3 3 Pos Clean + 1 Jerk
Extended Warm Up
5:00
Clean & Jerk warm up
Build up to starting load
Metcon (AMRAP – Reps)
Mayhem Qual #3
0:00-5:00
30 Clean & Jerks 115/85
5:00-10:00
30 Clean & Jerks 135/95
10:00-15:00
Max Clean & Jerks 185/125
RX+
135/95
185/125
225/155
Modify loads to be able to get into the 3rd load].
Scale to 20 reps if need be
Score is total # of C&J completed
Rest 5:00
Metcon (Time)
5 Rnds
4 Devils Press 45/35
8 TTB
12 Air Squats
Rest :30
TIME CAP 15:00
Home WODS
Metcon (AMRAP – Reps)
0:00-5:00
30 DB Clean & Jerks
5:00-10:00
30 DB Clean & Jerks
10:00-15:00
DB Max Clean & Jerks
If you have different DB loads increase as you go. If only 1 set of DB across. If only 1 DB across but alt increments of 5.
Metcon (Time)
5 Rnds
4 Devils Press 45/35
8 TTB /Sit Ups
12 Air Squats
Rest :30