“f you know your opponent, but not yourself you will lose 100% of the time”. – Samual Proverb

Crossfit NWA – CrossFit

Back Squat (4-3-2)

Set 1 4 reps @ 86%

Set 2 3 reps @ 92%

Set 3 2 reos @ 95%

Rest 2:00

Set 4 4 reps @ 92%

Set 5 3 reps @ 95%

Set 6 2 reps @ 98%

Rest 2:00

Set 7 4 reps @ 98%

Set 8 3 reps @ 104%

Set 9 2 reps @ 110%

% Are based off 5 RM NOT 1 RM

Metcon (Time)

For Time

3 Rnds of

7 Squat Cleans 115/85

7 T2B

7 Box Jump Overs 24/20

30/24 Calories

3 Rnds of

6 Squat Cleans 115/85

6 T2B

6 Box Jump Overs 24/20

30/24 Calories

3 Rnds of

5 Squat Cleans 115/85

5 T2B

5 Box Jump Overs 24/20

RX+ Squat Snatch 95/65

Time Cap 20:00

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