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Crossfit NWA – CrossFit

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Warm-up

15:00

with medicine ball

3 rounds of

10 MB Deadlifts

5 Burpee Broad Jumps

10 MB Front Squats

5 Inch Worms

10 MB Hang Squat Cleans

:30 Plank Hold

into

with barbell

5 Dip Drive High Pull

5 High Hang Power Cleans

5 High Hang Power Cleans + Front Squat

5 High Hang Squat Cleans

5 Hang Squat Cleans

Metcon (Time)

5 Rnds for time
Run 400m / Row 500m

12 Hang Squat Cleans 135/95 (115/85 95/65)

Time cap 22:00

Finisher

3 sets

15 Rower Pike Ups

30 Russian Twists

Metcon (AMRAP – Reps)

FIT
1 round

4:00 stations w 1:00 ret b/t stations

Station 1

AMRAP

20 Mtn Climbers

10 DB Deadlifts

Station 2

AMRAP

40 II Unders

10 DB Push Press

Station 3

AMRAP

:30 Plank

10 DB Russian Swings

Station 4

:30 Hollow Hold

10 DB Lunges (OH or Suitcase)

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