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Crossfit NWA – CrossFit

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Warm-up

(Time)

“NCFIT Baseline”
on a 12:00 running clock

Run 1 Mile then w remaining time max calories Row/Bike

Post mile time as score as well as calories in comments

Rest 5:00

Metcon (AMRAP – Rounds and Reps)

NCFIT Baseline Part2
AMAPx12

4 Strict Pull Ups

8 Hand Release Push Ups

12 Sit Ups

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