Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200M Light Run

Skill & Drills

Butt Kickers

Over the Hurdle

High Knees

High Knee Stretch

Side Shuffle

Figure Four

Side Shuffle w Jump’n Jack

Toe Touches

200m Light Run

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Hang Clean & Jerk

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs

Spades- KB American Swing

Loads- Athlete Choice. Based on how you feel.

Joker 1- 250 II Unders (split however)

Joker 2 – 1000m Row (split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

Score is total number of cards completed in 22.

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Hang Clean & Jerk

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs

Spades- KB American Swing

Loads- Athlete Choice. Based on how you feel.

Joker 1- 250 II Unders (split however)

Joker 2 – 1000m Row (split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

Score is total number of cards completed in 22.

Home WODS

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Clean & Jerk 50/35

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs 20/14 or Single DB Thrusters

Spades- KBS Holding Head of DB 50/35

Joker 1- 150 II Unders or 100 Lateral Jumps over DB

Joker 2 – 1000m Row or 800m Run (Split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

If you have a KB I’d prefer you use it.

RX+

KB 2/1.5

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