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Crossfit NWA – CrossFit

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Warm-up

With Partner

AMRAPx5

A: Single Unders

B: 10 Goblet Squats + * BW Lunges + 8 Up Downs

then

AMRAPx7

A; 5 V Ups + Hollow Hold

B: 10 Kip Swings + 8 DB Step Overs + 6 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

AMRAP x15
100 II Unders (150 Singles)

50 T2Bar

100 II Unders

50 DB Box Step Overs 24/20 *45/35

Finisher

2-3 rounds

10/10 DB Bent Over Rows

:30 Half Curl Hold

10 Tricep Extension

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