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Crossfit NWA – CrossFit

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With Partner

400m MB Run

40 WB Toss (20 Each)

40 MB Sit Ups (20 Each)

40 MB OH Lunge (20 each)


30 Singles

20 Fast Singles

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

Partner Workout

P1 – Complete 1 Round

30 II Unders

10 Deadlifts 155/105 (135/95)

5 Push Jerk

P2 Perform

Double KB/DB Front Rack Hold *Athletes Choice

P1 Completes a full round while P2 static hold. Once P1 finishes rnd, switch. Score is total # of rnds completed.



Pump Sesh

2-3 sets

50 Banded Tricep Pull Downs Or Tricep Ext

21’s (7 BB curl ext to parallel 7 Parallel to Flexion 7 Full ROM)

50 Core