Crossfit NWA – CrossFit

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Metcon (Time)

For time, partitioned any way:

300 Double Unders

30 Muscle Ups, 45 C2B Pull Ups, 60 Pull Ups/Ring Rows

-rest 5:00

For time, partitioned any way:

150 Air Squats

15 Rope Climbs or 45 HSPU or 100 Sit Ups

Time Cap 30:00


Every rnd 10 attempts then 1:1

500 Singles

Bike or Ski Erg if you can’t jump
We are letting you choose how to partition the workout. This is to encourage you to work on your strategy and pacing here to see how you think you will perform best breaking up the workout. There are many potential strategies, but here are 2:

10 Sets

30 Double Unders

3 Muscle Ups

15 Rounds

15 Air Squats

1 Rope Climbs

6 Sets

50 Double Unders

5 Muscle Ups

5 Rounds

30 Air Squats

3 Rope Climbs

Each couplet has a complementary pairing that doesn’t overly affect each movement, allowing us to stay moving with intensity throughout both workouts.

Accessory Work

2-3 sets

15 Dumbbell Hammer Curls (Each side)

10 Banded Tricep Extension

15 Ring Push Ups (with feet on box or. ground)



2-3 Sets:

1:00 Side Plank (Right Side)

1:00 Side Plank (Left Side)

1:00 Alternating V-Ups