Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00

Crossfit NWA – CrossFit

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Metcon (Time)

“Pay the Lady”

2 Person Teams

Complete as many ladies as possible in 25:00

“Elizabeth”

21-15-9 reps of

Power Cleans 135/95

Dips

“Fran”

21-15-9 reps of

Thrusters 95/65

Pull Ups

“Isabel”

30 Snatches 135/95

“Grace”

Clean & Jerk 135/95

“Diane”

21-15-9 reps of

Deadlifts 225/155

HSPU

“Karen”

150 Wallballs 20/14 @10/9′

“Annie”

50-40-30-20-10 reps of

II Unders

Sit Ups

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull. Ups

Time Caps 25:00

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