Crossfit NWA – CrossFit

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Warm-up

Metcon (6 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches 115/85 95/65 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks 135/95 115/85 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts 225/155 185/125 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

Elite/RX+

Metcon (6 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks (135/95) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts (225/155) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

Home WODS

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