Saturday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up (No Measure)Metcon (AMRAP – Rounds and Reps)2 Person Teams AMRAPx26 52/42 Cal Row 52 Wallballs 20/14 @10/9′ 52 Box Jumps Overs 24/20 26 Clean & Jerks 95/65 52 Pull Ups 26 Squat Snatch 95/65...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up (No Measure)Bear Complex (3-4 x7)Power Clean Front Squat Push Press Back Squat Second Push PressWith a 12:00 running clock 3 attempts to establish a heavy sequence. Bear Complex can be performed in any...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up (No Measure)AMRAPx8 1:00 Cardio (RRB) 7 Empty BB Front Squats 7 Empty BB Push Press 7 Strict Pull Ups or 11 Ring Rows Mobility (Flg Pole, leg swings, banded shoulder distraction, scorpions)Primer150m Row/125...

Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up (No Measure)2:00 Run/Row/Bike *Banded *10 Side Steps R/L *10 Glute Bridges *10 Air Squats Pigeon Pose BS Warm UpBack Squat (5×3 @ 90%)On a 15:00 clock Warming Up to opening set. Get as close to...

Friday

Crossfit NWA – CrossFitView Public Whiteboard ()Skill WorkSnatch (5×1=1+1+1)3:00 Warm Up sets 3 Position Snatch (Hang, 1″ off floor, floor): – 2 sets @ 70% 1RM Snatch – 3 sets @ 75% 1RM Snatch Power/Split/Squat **You may drop the...