Our greatest glory is not in never falling, but in rising every time we fall. — Confucius

Crossfit NWA – CrossFit

Warm-up

AMRAPx7

20 Jumping Jacks

:20 Dbl KB Hollow Flutter Kicks

5 Dbl KBDL

5 Dbl KB Power Clean

20 Plate Jumps

*light-mod KB

Hang Power Clean (3 RM)

Every 1:30 x 5

Metcon (Time)

5 RFT of
30 II Unders/60 Singles

15 Air Squats

8 Hang Power Cleans*

95/65 +115/85 *looking for UB sets

Time Cap 15:00

Metcon (AMRAP – Reps)

F.I.T
2 Rounds

1:30 stations w :30 plank/rest b/t stations

Station 1

Max DB Push Press

Station #2

Max Cal Row

Station 3

Max DB Hang Power Clean

Station 4

Max DB Front Squat

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