Wednesday Oct 24th

Crossfit NWA – CrossFit

Warm-up

Burgener + STE

Snatch Complex (“Bear Complex Style”)

EMOMx12 climbing to heavy complex of
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat +1 Snatch Balance + 1 Overhead Squat

Metcon (Time)

Buy In/Out

Run 800m (2x400m)

then
3 Rounds of

12 Power Snatch 115/85

9 HSPU

6/4 Bar Muscle Ups

Time Cap 21:00

FX

Buy In/out

then

3 rnds

12 Power Snatch 95/65 75/55

9 DB OH Press

6 Chest to Bar PU+ 6 Dips

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