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Crossfit NWA – CrossFit

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Warm-up

AMRAPx8

20 Singles——20 II’s

10 KB Deadlift ——–10 KBS

10 Step Ups ——- 10 Box Jumpd

10 Hollow Rocks ——- 10 Up Downs

@4:00 mark switch to second movement

Metcon (Time)

180 II Unders (250 Singles)

60 KBS 1.5/1 (1/25#)

40 Box Jump Overs 24/20

20 Muscle Ups *****

40 Box Jump Overs

60 KBS

180 II Unders

Hard Cap 25:00

***If you have MU but 20 is a lot cut the reps back tp 10-15. Ohterwise do jumping MU or burpee pull ups

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