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10.3.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

For 6 mins

100m jog

15 squats

10 Alt KB Snatches

Back Squat (Find 1RM)

5@40%, 4@55%, 3@70%, 1@85%, 1@93%, find 1RM

Warmup sets are just a guideline

10.3.16 (AMRAP – Rounds and Reps)

14min AMRAP

7 Push Jerks 135/95

200m Run

21 Wallballs 20/14

Rx+ 165/115
jerks start from the floor. not a rack

run counts as 2 reps

Overhead Squat (3-3-3-2-2-1)

Cash Out

Competitor

3 Rounds

500m Row

30 Alt Pistols

3 Legless Rope Climbs

Rest 3 mins

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