Crossfit NWA – CrossFit

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Bodybuilding

Metcon (No Measure)

Mayhem BodyBuilding

Workout Definition

3 rounds

10 dumbbell bench

15 tricep press downs (Rope)

3 rounds

10 small incline dumbbell bench

15 tricep press down (Bar Palms Down)

3 rounds

10 incline dumbbell bench

15 tricep press down (Bar Palms Up)

3 rounds

10 dumbbell seated shoulder press

15 banded tricep press down

Core

3 Rnds

1:00 Plank

10/10 Landmine Twists

1:00 GHDSU/Strict Sit UPs/Butterfly Sit Ups

()

OR

Skill Work/Stamina


CF Games Chris Spealler

Metcon (No Measure)

EMOMx36

Odd: :45 of Bike/Row (alternating)

Even : Enemy to Best Friend
Use this EMOM to work on a weakness and a little stamina

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