Workout Of The Day

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

2 Person Teams

50 Calories Row/Bike

50 Hang Power Cleans

50 Calories Row/Bike

50 Shoulder to Overhead

50 Burpee Box Jump Overs 24/20″

50 BB Front Rack Lunges

* Alternate b/t rower and Assault (preferred) or C2 Bike

Loads

1. 115/85

2. 105/75

3. 95/65

RX+

75 reps each @ #1 or use 135/95 for BB load.

RX++

Both

Targeted Stimulus – 1 + rounds.
Fun little Saturday team wod. Only 1 athlete working at a time.

50 Cals should take sub 5:00.

BB Movements – should be a load you can complete 8-12 reps UB.

Burpees Box Overs- will be a steady pace. Alternate every 5-10 reps.

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio Run/Row/Bike

1-2 Rnds for Quality (8:00)

5-10 Kang Squats

5-10 Russian KBS

5-10 Banded or BB Good Mornings

5-10 Strict Knee Raises or T2B

5-10 (each side) BB Strict Shoulder Press *make note of bar path as your HSPU should mimic this tripod to OH movement

:30 (each side) Banded Shoulder Distraction

Extended Warm Up

10:00

BB Warm Up & HSPU Prep

Building to and slightly beyond working load.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time Cap

15:00

Good Times for “Diane” (estimate)

– Beginner: 10-14 minutes

– Intermediate: 6-9 minutes

– Advanced: 5-6 minutes

– Elite: <4 minutes Tips and Strategy If possible, go unbroken on all sets of both the Handstand Push-Ups and the Deadlifts. If unbroken sets aren’t a possibility for you yet, then break the reps down into as big of sets as you can realistically hold through the whole workout. Rest very minimally (3-7 seconds) between sets during “Diane”–this WOD is basically a sprint. Intended Stimulus “Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken. Scaling Options “Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level (see: Handstand Push-Up Scaling) so you can move fast through this WOD. Intermediate
21-15-9

Deadlifts (155/105 lb)

Push-Ups

Beginner

21-15-9

Deadlifts (95/65 lb)

Incline Push-Ups

HSPU Variations

https://youtu.be/qbRbM6d5ddM

HSPU Efficiency Tips-https://youtu.be/YdBSefJNbB8

Head & Hand Placement-https://youtu.be/S6ToGqHEMI4

Accessory Work

Optional

A.

Aerobic Capacity (Bike/Row)

3min warm up

5 or 10 sets

200m Push Pace

200m Recovery Pace

Stimulus

– A continuous row/bike/**run(**stretch hamstrings) piece that will help train our bodies to clear lactic acid through movement (vs. rest).

– We want to make the “fast” 200’s pretty uncomfortable. We can go as slow as we’d like to during the recovery pace in order to maintain our “fast” 200 splits.

– The 200 recoveries can be slow but we are not looking to walk here.

– Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.

– While it is not necessary, it will be extremely helpful to wear a watch where you can hit a lap time each 200. In the event you do not have a watch, our scoring here will be total time so just start a clock when you begin and be sure to get your time at the completion of the 5 or 10 rounds.

– Score: Total Time. If you have your lap times, record them in your notes.

OR

Accessory/Core

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts or Side Bends or Russian Twist (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Back Extension Hold

Athletes Notes

Weighted Med-Ball Knee Ups –https://youtu.be/wiClx7DoFrE

Side Plank Lift- https://youtu.be/bADuvN8O-Ng

Single Arm Suitcase Deadlift – https://youtu.be/GHFZqmB9ILU

Weighted Back Extension-https://youtu.be/tIxtyWW0vF4

Thursday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Bench Press (5×10)

5 sets: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Athletes Notes

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Brbel Incline Bench Press (4×10)

4 sets: 10 reps

*Build to a moderate weight and stay the same across all sets.

Athletes Notes

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Incline DB Chest Fliy (4×12)

4 sets: 12-15 reps

*Light to moderate weight/show strict control throughout.

Athletes Notes

Focus: Lying on a bench inclined to a 45-60 degree angle, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
https://youtu.be/jKx5aF-TIfE

Single Arm Standing Tricep Extension w/ band 4×12 (4×12)

Single Arm Standing Tricep Extension w/ band

4 set: 12-15 reps

*****Bands or Use Pulley

Athletes Notes

Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.

DB Kick Back (4×12)

4 sets: 12-15 reps (each side)

Athletes Notes

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

Aerobic Capacity

Metcon (3 Rounds for calories)

Bike “50cal for Time” Workouts

Workout Definition

3 Sets

3 Min at Moderate Pace

3 Min at Easy Pace

90 Sec at Fast Pace

90 Sec at Easy Pace

30 Sec at Sprint at Max Effort

30 Sec at Easy Pace

-Rest 5 Min between sets-

Athletes Notes

Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Sprint: 100+ RPMs

Fast: 65-70 RPMs

Moderate: 60-65 RPMs

Easy: 50-60 RPMs

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:40/:10

Cardio (Easy Pace)

Cardio (Increased Pace)

Dive Bombers

Superman + Arm Rotation

Core

DB RDL :20/:20 R/L

Banded Pull Aparts

Wrist Stretch

5:00

Skill Work/Set Up

Split Jerk (5-3-1-1-1-1)

Every 1:30 for the 5 and 3 reps then every 2:00 for singles. Building to a heavy single for the day.

Remember controlled vertical dip and big drive pushing that torso through.

Metcon (4 Rounds for time)

4 Rnds (1 round every 5 Minutes)

200m Run/Row 250/200m

16 Alt Dumbbell Hang Clean & Jerk (45-50/35)

70 Double Unders

RX+

100 II Unders
TARGET SCORE

Target Time each round: sub 3 minutes 30 seconds

Time Cap each round: 4 minutes

Subs

10 att + 1:1 singles or 140 singles

STIMULUS and GOALS

Interval style workout where you fight the clock to get as much rest as possible with a controllable pace for repeatable performances.

WORKOUT STRATEGY & FLOW

Run/Row: Distance on the run is not crazy but don’t let it entice you to sprint. Pace should be moderate-fast, around 80%.

Dumbbell C&J: Weight is moderate and the goal should be 1-2 sets. These are “Grace” style. They do NOT have to be split.

Double Unders: In a perfect world we want these unbroken. However, if the grip and heart rate is out of whack the break into 2 sets (40 and 30) with a quick rest.

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio 3:00

increasing intensity on the minute

Burgener Warm UP & Skill Transfer Exercise Snatch (No Measure)

3 Reps Each

Down and up – “Creates speed thru middle”

Elbows high and outside – “Keeps bar close”

Muscle snatch – “Creates strong turnover”

Power Snatch land – “Footwork drills” 2”, 4”, 6”

Snatch drop – “Footwork ”

Skill Transfer Exercises Snatch

BTN Snatch grip push press. Feet jumping position “Creates OH Strength”

Overhead squat, “Core Strength”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “Fast Hands”

Drop Snatch, start in jumping position into landing, no dip, “Speed Under”

Snatch balance, “Foot & Arm Speed”

2 Position Snatch (1-1-1-1-1)

EMOMx5

Work up to a comfortable heavy 2 (Completed unbroken or break into singles to keep form)
How to approach the lifts

Work up to a comfortable heavy 2

*Going both power here to allow legs tp recover a little.

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Above the Knee Snatch + 1 Snatch @120#

Set 2:

1 Above the Knee Snatch + 1 Snatch @130#

Set 3:

1 Above the Knee Snatch + 1 Snatch @140#

Set 4:

1 Above the Knee Snatch + 1 Snatch @150#

Set 5:

1 Above the Knee Snatch + 1 Snatch @160#

Based off of a 200# Snatch 1RM

Hang Power Snatch (1-1-1-1-1)

EMOMx5

Build to a heavy single for the day

Metcon (Time)

For Time

10-8-6-4-2 reps of

Muscle Ups R/B

Double DB Devils Press 45-50/35 (35/25)

Double DB Box Step Overs *Suitcase 24/20

Target <15:00 Subs
C2B- 15-12-9-6-3

PU- 20-16-12-8-4

Strict -7-5-3-2-1

Single DB Devil’s Press

Reduce Height or Single DB Step Up/Over
Stimulus

– Conditioning Category: Threshold

– The muscle-ups should be completed in no more than 3 sets on any round. Cap the time at 2:00 or reduce the reps if feeling unsure about your capacity.

– The devil’s presses do not need to be completely quickly but they should be completed unbroken each round. Dumbbells should swing between the legs and move in 1 swift motion to the overhead postion. It is okay for the dumbbells to stop at the shoulders on the way down but NOT on the way up. There should not be a “redip” of the legs. These should not taker longer than 2:00 on any round.

– The dumbbell box step-overs should be performed with dumbbells hanging down by the sides. Atheltes do not need to stand all the way up going over box but both feet DO need to touch the top of the box before stepping down. These should take less than 1:00 each round even with a potential quick break on the 10’s, 8’s, and 6’s.

Strategy

– Over the course of this workout we’ll be accumulating 30 reps of each movement. We want to choose our break up strategy based on how we think we would approach this workout if it were 1 round of 30 reps of each movement for time.

– Most athletes will need 2-3 sets on the rounds of 10, 8, and 6 ring muscle-ups. Plan to break these rounds to conserve the grip and to keep sets consistent each round. Aim for 1-2 sets on the round of 4’s and 2’s.

– The devil’s presses will be a grind. We want to try to stay moving here. The best place to rest is on the ground beween reps. It is the place we are least under tension. We can lose a lot of time, fire up the posterior chain, and have trouble controlling the heart rate if we rest standing in a forward fold with hands on the dumbbells.

-The box step-overs will also be a grind and taxing on the grip and shoulders. 1 break on the 10’s, 8’s, and even the 6’s could be helpful to ensure that you’ll be able to hop right back up on the rings. Once you start a set, move quickly

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation

3 Rnds

1:00 Run/Row/Bike

:30 MB Set Clean

Hip Mobility

4:00

Pigeon Pose Ea Side

Couch Stretch

Banded Hip Mobility

Front Squat (5-3-3-1-1-1)

During this strength work, build to a new 1 RM. Use the 5 & 3 as good warm ups sets. Then let it rip.

Metcon (Time)

Every 2:00 until you hit 150 rep

Run 200 or 18/14 cal Row or C2 Bike

Wallballs
Stimulus

– Conditioning Category: Threshold

– FLOW: The workout will begin on the rower. At 3,2,1, go, row 18/14 calories then head to the wall and perform as many wallballs as possible. At the 2:00 mark, you must stop your work on the wallballs to go back to the rower. After the second row, you’ll head back to the wall and pick up where you left off on your wallballs. The workout is over when you complete 150 wallballs. Every 2:00 you’ll need to stop working on the ball and head to the rower.

– There is no programmed rest. Athletes can break up the wallballs however they see fit and rest before getting back on the rower if they would like.

– Choose a weight on the ball that you are able to complete sets of 7 or more with during the workout.

– The row should take less than 1:30 each round.

– Score: Time

Strategy

– We’ll be spending between 1:00 and 1:30 rowing and between 30s-1:00 on the ball each round. An unbroken minute of wallballs can get up to 30 reps. Let’s use this as a baseline to understand how to approach each time we pick up the ball.

– Think of a number goal of reps you’d like to complete within each window to help keep you focused and on track. Somewhere between 10-20 reps is a solid place to be.

– Our row pace should be something that allows us to immediately pick up the wallball and be quick on that transition.

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)


Remembering all those that lost their lives on the 20th anniversary of the September 11 attacks on our nation

Metcon (Time)

“Never Forget”

2 Person Teams

Buy In

2001 Meter Row (*if no rowers 1600m Run optional)

4 Rnds of

9 Burpee Box Get Over 48/40″

11 Clusters

Buy Out

2977 Meter Row (*if no rowers 2400m Run optional)

35:00 cap

1.135/95

2. 115/85

3. 95/65

Cluster = Squat Clean Thruster
Stimulus

– Conditioning Category: Hero/Team Workout

– On September 11, 2001, 19 militants associated with the Islamic extremist group al Qaeda hijacked 4 airplanes and carried out suicide attacks against targets in the United States. 2 of the planes were flown into the twin towers of the World Trade Center in New York City, a 3rd plane hit the Pentagon just outside Washington, D.C., and the 4th plane crashed in a field in Shanksville, Pennsylvania. 2,977 people were killed during these attacks. Today, we’ll honor, remember, and recognize each and every person who lost their life on 9/11, 20 years ago with every single meter of our final row.

– Work together with a partner and split the work however you’d like. While one athlete works, the other rests.

– Each bear complex should be completed unbroken. You can do multiple reps in a row or switch off with your partner after every fully completed rep.

– Score: Time

Strategy

– With the built in rest, we should try to push the row to get to the couplet as quick as we can. The movements are slower reps so we’ll be able to perform them coming off the row even with a slightly high heartrate.

– Keep the straps loose on the rower and plan how you’ll switch off (which way to exit/which way to hop on).

– Switch off with your partner after every rope and every bear complex. If you see that your partner needs some relief, offer to pick up an extra rep so they can take some extra time to recover.

– Dig deep and push the final row.

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)


Kabul 13 (11 Marines, 1 Army Corpsman and 1 Navy Corpsman

BIO

“Kabul 13.” This workout is dedicated to the 13 soldiers who died on August 26, 2021, in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. 13 Soldiers died. 11 Marines, an Army Corpsman and a Navy Corpsman.

Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah.

Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha.

Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio.

Metcon (Time)

2 Person Teams

Buy In

:13 Wall Sit in silence from this point on and then at every 5:00 mark from here on team completes 13 – 4 count body builders (aka up downs) . 5:00,10:00, 15:00, 20:00, 25:00,30:00 etc

Buy In cont…….

8 Wallwalks

26 Alternating Wallballs

2021m Rower Run 1600m

*Buy in split however

into

13 Rnds for time

13 American KBS

13 Deficit Push Ups or HR Push Ups

13 Goblet Squats

*Only 1 athlete working at a time on KBS/PU/GS

RX+***If you have a vest wear it.

time cap 30:00
Since this is a weekday, we have to time cap it at 30:00. Partner up if you can and honor the fallen.

Wall Sit-https://youtu.be/SszDMOZvFuw

4ct bodybuilder – https://youtu.be/EibJmQ6JZmM

Individual/Solo

Metcon (Time)

Kabul 13

Buy In

:13 Wall Sit in Silence

4 Wall Sit

4 Wallwalks

13 Wallballs

800m Run.1050m Row

@every 5:00 complete 2 4 count bodybuilder

7 Rounds

13 American KBS 53/35

13 Deficit Push Ups/HR Push Ups

13 Goblet Squat

Time Cap 30:00

If you have a vest wear it

Thursday

Crossfit NWA – CrossFit

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Bench Press (5×10)

Bench Press

5 sets: 10 reps

*Build to a moderate weight and stay the same across all sets

Scoring: Load

Alt. DB Bench + Double DB Bench (5×10)

Alt. DB Bench + Double DB Bench

4 sets: 10 reps (each side) + 5 rep (together)

*Build to a moderate weight and increase across sets

Scoring: Load

Flat Bench DB Chest Fly (4×12)

4 sets: 12-15 reps; light to moderate weight/show strict control throughout.

Scoring: Load

Single Arm DB Skull Crusher (4×12)

4 sets: 12-15 reps (each side)

Scoring: Load

Metcon (Time)

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps II Unders UB etc set

Metcon (AMRAP – Reps)

Death By “??????”

10 meters ot

Burpees
min 1 = 1 rep

min 2 = 2 reps

etc

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon (AMRAP – Reps)

3 Rounds of

Minutes 0:00-2:00

Run 400m

Max II Unders

Min 2:00-3:00

Max Push Jerk

Min 3:00-4:00

Max Pull Ups

Min 4:00-5:00

Max DBL DB Squat Cleans

Rest 3:00 repeat

Monday

Announcements

LABOR DAY HOURS- 7am, 8am, 9am, & 10am

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

CARDIO

3:00 increasing effort

Row / Bike / Shuttle Run

into 5:00

Toomey Warm Up (1 rnd coach led PVC 1 rnd own BB)

3 Inch Worms

3 BTN Strict Press

3 BTN Press in qtr Sqt

3 BB Jumping Back Sqts

3 Ninja Sqts (https://youtu.be/S6M10_3YKLQ)

3 Hang Power Snatch

4:00

BB Warm Up

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx17

20/15 Row/Bike/Ski or 200m Run (each and can be working at the same time)

-immediately into-

12 Power Snatch 95/65 (75/55)

10 Power Snatch 115/85 (95/65)

8 Power Snatch 135/95 (115/85)

6 Power Snatch 155/105 (135/95)

4 Power Snatch 185/125 (155/105)

**Partners will both complete calories at the same time One athlete can run while one athlete runs/bikes etc.

**Both athletes must be complete with cal/run before you start BB.

Monostructual movement does not have to be same.

**Barbell reps are split between partners in any fashion.

Accessory/BodyBuilding

Metcon (No Measure)

20:00 Time Cap

3 sets 12 reps -Strict Pull Ups (*banded small band allowing 5-7 reps max)

3 sets 10R/10L reps – Dumbbell Curl (your can alternate or just use 1 DB @ a time )

3 sets 10/10 reps Arnold Press

3 sets 10/10 rep Hammer Curl

3 sets of 21s- 7 reps Barbell Curl bottom half, 7 reps upper half, 7 reps full (also use DB/Pulley/Band

3 sets of 21s- 7 reps Skull Crusher bottom half, 7 reps upper half, 7 reps full (Bar/DB/Pulley/Band

**Rest as needed b/t sets Partner Up and Have fun

OR

Weightlifting

Clean Pull + Power Clean + Push Jerk + Clean + Split Jerk (5×5)

Clean Pull + Power Clean + Push Jerk + Clean + Jerk 5×5

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk

* Rest as needed between sets *

Scoring: Load

Athletes Notes

How to approach the lifts

Work up to a comfortable weight

Complete in singles to maintain form

Record each set as 1 of your scores for load
Example Sets

Set 1:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 185#

-rest 60-90 seconds –

Set 2:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk@ 205#

-rest 60-90 seconds –

Set 3:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 225#

-rest 60-90 seconds –

Set 4:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 235#

-rest 60-90 seconds –

Set 5:

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk @ 245#

Based off of a 300# Clean and Jerk 1RM

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

Banded Hip Mobility

Banded Shoulder Mobility

Posterior Chain

BB Warm Up

Shoulder 2 OH

Back Squat

Deadlift

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

OR

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

1.115/85

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)