Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dive Bombers

Scorpions

Lunge + Twist or Pass Thru

Push Up + Inch Worm

Singles/II’s

Capacity Builder

On the 2:00×5 sets

complete

9 Bar Over Burpees

30 II Unders

Max reps with time remaining

Movement Choice

Kipping HSPU

Pull Ups

Muscle Ups

Burpees & II’s should take 1:00 leaving 1:00 to work on max reps

Metcon (Time)

21-15-9:

Power Cleans 115/85 95/65

Hand Release Push-ups

21-15-9:

Push Press 115/85 95/65

Toes to Bar

RX+

HSPU

Increased load for Push Press 135/95

21-15-9

PC 115/85

HSPU

21-15-9

PP 135/95

TTB
Subs

Modify loads as needed.

Reg Push Ups/Knees

Sit Ups/V Ups/Toe Raises

Home WODS

Metcon (Time)

21-15-9:

DBL DB Power Cleans

Hand Release Push-ups

Run 400m

21-15-9:

DBL DB Push Press

Toes to Bar or Weighted Sit Up

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