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Crossfit NWA – CrossFit

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Warm-up

EMOMx8

:50 on/:10 Off

Plank

Goblet Squat or Air Squat

KB Deadlift

KB Swing

Mtn Climbers

Step Ups

Step Overs

Box Jumps

into

8 Above Knee Deadlifts

8 Below knee Deadlifts

10 Full ROM Deadlifts

Deadlift (6-6-6-6-6)

Resting 90 seconds b/t sets. Start light build each set to moderately tough set

Metcon (Time)

For Time
13-11-9-7-5-3 reps of

Deadlift (155/105

GS Box Jumps 24/20

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