Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00 Cardio

Banded Hip Mobility

Banded Shoulder Mobility

Posterior Chain

BB Warm Up

Shoulder 2 OH

Back Squat


Prep lift

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
The original CFT only allowed 3 attempts at a 1RM. During this test you will be allotted 12:00 per movement to establish 1 RM.

During your lifts warm up properly and ensure spotters are used during BS

With Any Time Remaining

Accessory Work

Remainder of time

Pick a weakness and work


Metcon (Time)

Quick Sprint

200m Run, Row250/200, Bike 500m

15 C&J

200m Run, Row250/200, Bike 500m

12 C&J

200m Run, Row250/200, Bike 500m

9 C&J


2. 95/65

Clean & Jerks are grace style and MUST be unbroken.

**If you have to break during BB C&J =5 Burpee Penalty

This is a very quick sprint.

Back Squat (TotaL)

Shoulder Press (Total)

Deadlift (Total)