“The future belongs to those who prepare for it today.” -Malcome X

Crossfit NWA – CrossFit

Extended Warm Up

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Clean Complex (3 PC + 1 SJ)

EOMOMx7

Set 1 3 Power Cleans + 1 Split Jerk @ 65%

Set 2 3 Power Cleans + 1 Split Jerk @ 70%

Set 3 3 Power Cleans + 1 Split Jerk @ 73%

Set 4 3 Power Cleans + 1 Split Jerk @ 75%

Set 5-7 1 Power Clean + Split Jerk building heavy as possible

% sare based off 1 RM PC & Jerk. Score for Complex

Metcon (Time)

3 RFT of

20 Pistols (40 Air Squats)

10 Power Cleans 135/95 (115/85)

20 Box Jump Overs 24/20″

10 Push Jerks 135/95 (115/85)

RX+ 155/105

Time Cap 15:00

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