Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

-Slow Air Squats

-Squat to Stand (in bottom elbows driving knees out, at stand holding feet)

-Active Spiderman

-Box Step ups/Dwn

-Box jump Up step down

BB Warm Up 3-5 Each

Snatch High Pull

Muscle Snatch

3 Position Power Snatch

OH Forward Lunge

Metcon (Time)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

600m Run or 50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

600m Run or 50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

*Suitcase

RX+

30/24

135/95

Home WODS

Metcon (5 Rounds for reps)

5 Rounds

AMRAPx3

6 DBL DB Front Squat

9 Alt DB Snatch

12 Lateral Burpees Over DB

Rest 1:00

Loads 50/35

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