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Crossfit NWA – CrossFit

Warm-up

2 Rounds for Quality

8 Shuttle Runs

8 Push Ups to Down Dog

8 BB Good Mornings

15 Core

Metcon (No Measure)

EMOMx10

Odd- 7 Deadlifts Build to heavy but NOT 7RM

Even – :40 Strict Pull Ups

reset

EMOMx10

Odd- :40 Strict HSPU

Even -Goat Work

Accessory Work

Shoulder Protocol

10 RTC Rotations

10 Lateral DB Raises

10 Front DB Raises

10 Reverse Fly

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations w :20 rest b/t stations

1:00 rest b/t rounds

Station 1

Max 250m Row

*rest remainder

Station 2

Max KB Swings

Station 3

Max Single Leg Box Overs

Station 4

Max DB Push Press

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