Wednesday

Announcements

There will be no open gym Thursday Oct 15th 5-6:30 pm. We are having additional/new LED lights installed as well as a new exhaust fan for when we shut garage doors during cold weather.

Crossfit NWA – CrossFit

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Clean (3×3)

3 Position Clean

Hang/Mid Thigh

Launch/Knee

Floor

Set 1& 2 Warm Up OTM

Set 3 60-65% 1:30

Set 4 65-70% 1:30

Set 5 70-75% 1:30

Metcon (Time)

12-9-6-3 reps of

DBL DB Devil’s Press

Burpee Box Jumps 24/20

Time Cap 7:00

7:00-14:00

Establish 1 RM

Hang Clean (Power Split/Sqt)

RX 45/35 (40/30, 35/25)

RX+

Must be Hang Squat Clean

Hang Clean (3-5 attempts)

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