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Crossfit NWA – CrossFit

Warm-up

Burgener WU + 3 Position Sn

then

5:00 to complete

Tia Toom Snatch WU

5 Reps ea of

Inch Worm

Snatch Grip BTN Press

Snatch Grip BTN Press in qtr squat

Snatch Grip BTN Sots Press or Back Rack Thruster

Jumping Squats w BB on back rack

Hang Muscle Snatch

Hang Power Snatch (10×3)

EMOMx13

Min 1-5 Climbing in weight

Min 6-10 Maintain across

11-13 Est 1 RM Hang Power Snatch

Metcon (2 Rounds for reps)

Double AMRAP
AMRAPx6

10/8 Cal

6 Hang Power Snatch 115/85 (95/65)

rest 3:00

AMRAPx6

6 Hang Power Snatch

95/65 (75/55)

3/2 Muscle Ups B or R (3 C2B+3 PushUp)

Metcon (3 Rounds for reps)

FIT
3 Rounds ea for reps

1:00 stations :10 rest b/t

1:00 b/t rounds

#1

Max Rep DB Front

#2

Max Rep Up Downs

#3

Max DB Push Press

#4

R1 Max Sit Up

R2 Russ Twist

R3 SL alt V Up

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