Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Hang Snatch (10×1)

EMOMx5

1 Hang Power Snatch

Rest 1:00

Every 1:30×5

1 Hang Power Snatch

Building In load ensuring positions and footwork is sound.

RX+

Hang Squat Snatch

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

OR

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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