Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAPx7:00 For Quality 150m Row 7 Single DB Hang Clean & Press ea arm 7 DB RDL each side 7 Active Spidermans each 7 BB Good Mornings empty BB 7 Hang Power Cleans empty BB 7 Push Jerks...

Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAPx7:00 General Warm Up Starting at 0:00 5 Shuttle Runs/ 5 cals 5 Dive Bombers 5 Inch Worms 5 Scorpions 5 Scap retractions/pulls 10 Alt V Ups **EMOM From 1:00-7:00 perform 1 Pull Up, 2...

Saturday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Skill and Drills into 2 Rounds 10 Dive Bombers 20 Sit Ups 10 DB Hang Power Clean R/A 10 D/B Hang Power Clean L/A 10 Jumping Air Squats 3:00 BB Warm UpMetcon (AMRAP – Rounds and...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rnds or 8:00 1:00 Cardio (First Rnd Only) 5 Snatch/ Clean Deadlift, 5 Snatch/clean High Pulls, 5 Muscle Snatch/clean, 5 Hang Power Snatch/clean, 5 Power Snatch/clean (all with empty bar)...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardMetcon (No Measure)Mayhem Bodybuilding 5 sets 10 lat pulldown (heavy) (OR strict pull ups) 10 Dumbbell lateral raises 5 sets 20 seated dumbbell shoulder press (light/moderate) 20 Dumbbell hammer curls (light/moderate)...