Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00 Increasing effort each minute

Run/Row/Bike/Ski

:40/:10

DB Hang Sqt Clean Thruster R/A

DB Hang Sqt Clean Thruster L/A

Lunge + Pass Thru

Superman + Arm Rotation

10 Reverse Fly + 10 Lateral Raises + 10 Front Raises

TTT (AMRAP – Reps)

AMRAPx12

Wallballs 20/14 10/9′

Pull Ups

Hang Power Clean 95/65

Push Press 95/65

RX+

C2B Pull Ups

Load 115/85
Must go IN ORDER from one movement to the next. When you break a movement, you MUST move on to the next movement. You can do as many or as few reps as you’d like.

Score is total # of reps completed.

Then

Thruster/Push Press/Push Jerk/Split Jerk (7×1)

1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk=1 Rep
*Can be from rack or floor

*During this complex you’ll be limited by the Thruster or Push Press. Build to a heavy as possible load for the complex.

*Once you start all 4 lifts must be completed before putting the bar down.

Home WODS

Metcon (AMRAP – Reps)

AMRAPx12

Wallballs 20/14 10/9′ or Single DB Thruster (*2 handed) 35/25

Pull Ups or Inverted Rows

Hang Power Clean 95/65 or DBL DB 35/25

Push Press 95/65 or DBL DB 35/25

RX+

C2B Pull Ups

Load 115/85

Then

If No BB & Weights

Metcon (AMRAP – Rounds and Reps)

Death By Thrustaplex

Single DB Alternating Arms

1 DB Sqt Clean Thruster + 1 Push Jerk + 1 Split Jerk
Every 1:30

Set 1

R/A Complex

Set 2

L/A & R/A Complex

Set 3

L/A + R/A+ L/A complex

continue until you cannot complete required #

Post Rds completed +additional reps and load of DB

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