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
Metcon (No Measure)
5min from easy to mod
3 sets: (30sec hard, 30sec easy) w/ 2min easy b/t sets
3 sets: (15sec max wattage standing sprint on damper 10, 10sec easy on damper 1, 15sec max RPMs seated sprint on damper 1, 20sec easy on damper 1) w/ 3min easy b/t sets.
3 sets: (3x Alternating b/t 20sec standing sprint on damper 10, 10sec seated easy on damper 10) w/ 3min easy b/t sets.
*partner holds 2×100/70# in farmer carry hold
Ski 2000/1750m (OR Run 1600m OR Row 2000/1750m)
*partner holds Handstand
1:00 Hold 2×100/70# in farmer hold
Ski 250/225m (OR Run 200m OR Row 250/225m)
1:00 Handstand Hold
Target Time: sub 16 minutes
Time cap: 19 minutes
This is a longer aerobic piece that is partner style to keep it fun and help you push the pace with one another. We are using holds for each to work on recovering while still holding a position and doing a form of work.