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10.21.16

CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Skill Work

Retest. Get with your coach to reevaluate your goal. Note progress or lack thereof. Make changes to “goal-reaching” program as needed.

Work on Goal for 10mins

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Step-Ups are allowed

Bench Press (5@55%, 5@62.5%, 3×10@67.5%)

Percentages are based off 90% of 1Rm

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