Crossfit NWA – CrossFit

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1000m Row (Time)

Max Effort 1000m Row
Rest approximately 3:00 then

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAPx7
2 Front Squats 185/135 155/105 135/95

4 HSPU

POST WORKOUT STRENGTH

2 sets of
Max Front Squats

-Rest b/t sets

*Use same load as wo weight. Movement can NOT stop at top to reset…Must be consecutive

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