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CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

350m Row

3 Rounds

4 Spider-Man’s with Overhead Reach

6 Situps

8 Push-ups

10 Wall Facing Squats

Front Squat (With Pause)

8@50%, 5@55%, 5@60%, 5@65%

Double-Unders (Max DUs in 2min )

Only do singles if you can’t do 15 unbroken

Rest 5mins

500m Row (Time)

Max Effort 500m Row
Rest 5min

Metcon (Distance)

4min Max 10m Shuttle Sprint

Cash Out

Superset 3rds

21 GHD Situps

18 Back Extensions

15 Weighted Situps (athletes choice)

12 Superman Rocks

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