CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

6 mins

50 DUs

10 OHS with PVC

8 pushups

Shoulder Press (5@50%, 3@60%, 1@70%, AMRAP @75%)

Percentages are based off 90% of 1rm

Recalculate working 1rm

10.25.16 (Time)

3 rds

12-9-6

Cal row

Box dips

Rest 2mins

Rx+ Ring Dips
20min Cap

Cash Out

Tabata Weighted Situps

Clean and Jerk (7×2@80-85%)

Extra Comp Work