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Crossfit NWA – CrossFit

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Warm-up

Partners

AMRAPx10

200m MB Run (1 mb per team)

10 MB Sqt + Toss

10 MB Sit Ups

10 ea direction mb handoffs

10 PU + High 5

Metcon (AMRAP – Reps)

Deck of Cards
Heart – Burpee Box Jump Up/Over

Diamonds – DB Snatch 45/35

Clubs – T2B

Spades – Back Squats 95/65

Jokers – 200m Partner MB Run

Ace – 21 reps

King – 15 Reps

Queen – 14 Reps

Jack – 13 Reps

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