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Crossfit NWA – CrossFit

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Rest Day

Metcon (AMRAP – Rounds and Reps)


500m Row

100m Farmers Carry

400m Run or 1000m Bike Erg

100 foot DBL DB Bear Crawl
Grind Pace 2-3 rounds


Metcon (No Measure)

Bike Erg

Warm-up: 5min from easy to mod

2 sets:

3x (30sec hard (100rpm), 30sec easy (80rpm))

2min recovery (50rpm)

6min mod (70rpm),

3min easy (80rpm)

6min mod (70rpm),

3min easy (80rpm)

2min cool down recovery (50rpm)

Total: 55min