Crossfit NWA – CrossFit
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)