Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up

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3 : Warm-up (No Measure)

Clean (3×1)

3 Position Clean

Hang/Mid Thigh

Launch/Knee

Floor

Sets 1 & 2 Warm Ups Sets OTM

Set 3 60-65%

Set 4 65-70%

Set 5 70-75%

Athletes can power/split/squat

Metcon (Time)

12-9-6-3- reps of

Devils Press 45/30

Burpee Box Jump Overs 24/20

Time Cap 7:00

Min 7:00-11:00

Establish 1 RM Hang Clean

RX+50/35

Hang Squat Clean

Hang Clean (3-5 attempts)

Post metcon establish 1 RM

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