Blog Post

10.24.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

4 Rounds

3 Lot Trips

10 KB RDLs

10 KB Thrusters

Back Squat (5@50%, 3@60%, 1@70%, AMRAP @75%)

Percentages are based off 90% of 1rm

Recalculate working 1rm

10.24.16 (AMRAP – Reps)

15mins

200m Run

50 Alt OHLunges 45/25

50 ft HSW

scale with Bear Crawl
Run Counts as 2 reps

Every 5 feet count as 1 rep on then HSW

Cash Out

3x90sec Front Rack Holds

Rest as needed

Snatch (10×1 @80-95%)

Extra Comp Work

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