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Crossfit NWA – CrossFit

Warm-up

AMRAPx4

P1- Run 100m/150m Row

P2- 2 Jumping Jacks-2 Mtn Climber -2 Lunges – 2 Up Downs

From here

Partners rotating

P1 10 Sn Grip Deadlift

P2 10 PVC Pass thru rotate

8 Snatch High Pull

10 PVC Good Morning rotate

6 Muscle Snatch

:30 Flag Pole

6 Hang Power Snatch

:30 Flag Pole

Power Snatch working up to load

Metcon (Time)

Teams of Two
Row 1500m (alt every 250m)

60 Burpees Over Bar

40 Power Snatch 135/95 (115/85 95/65)

40 Burpees Over Bar

20 Power Snatch

Row 1500m (alt every 250m)

Hard Cap 35:00

Workout must be complete in order. Split Burpee and Snatch reps as needed between partners

Metcon (No Measure)

FIT
3:00 Stations w 1:00 rest b/t stations

#1

EMOM

20 Air Squats

#2

EMOM

20 Sit Ups

#3

EMOM

10 Burpees

#4

EMOM

12/8 Cals

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