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10.3.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 Step-Ups

6 Russian KB Swings

4 Pushups

Front Squat (2@65%, 2@72.5%, 4×5@77.5%)

10.3.17 Functional Fitness (Time)

21-15-9

Overhead Squat 45/35

Jumping Chest-2-Bar Pullups
12min Cap

10.3.17 High Performance & Competitor (Time)

21-15-9

Squat Snatch 95/65

Pullups

Rx+ C2Bs
12min Cap

Cash Out

3 Rounds

10 Cal Bike

Rest 1:1

Power Clean (2@50%, 2@60%, 2@65%, 2×2@70%)

based off 1rm Clean & Jerk