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Crossfit NWA – CrossFit

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Warm-up

EMOMx6

Min 1 5 Up Down + Max Air Squat

Min 2 5-7 Push Ups + Max Air Squats

after EMOM

5/3 High Hang Muscle Cleans

5/3 Strict Press

5/3 Launch Power Clean

4/2 Below knee Power Clean

4/2 Push Press

4/2 Below Knee Power Clean

4/2 Push Jerk

4/2 Squat Clean

4/2 Push Jerk

Squat Clean and Jerk (EMOMx10)

Builder to a “heavier” single Squat Clean + Jerk

Climb to at least 20-30% heavier than “California Love”

If you miss a lift or two no biggie

California Love (Time)

30 Squat Clean & Jerk 155/105 135/95 115/85
*Athletes must perform 5 burpees after every 5 reps of C&J. WO ends with 5 burpeesafter 30th rep

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