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Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

AMRAP 12

12 Strict Handstand Push Up

2 Legless Rope Climbs

-Rest as needed-

15-12-10-8

Shoulder Press

Weighted Pull up

*for weight not time

-Rest as needed-

15-12-10-8

Arnold Press

Bent over row

*for weight not time

-Rest as needed-

Bicep circuit:

4 sets

12 barbell curls

12 alt curls each arm

12 preacher curls

20 forearm curls on bench

-Rest as needed-

Tricep circuit:

4 sets

20 bench dips

12 2 way shoulders

12 overhead dumbbell ext

12 skull crushers

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