Blog Post

11.14.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Back Squat (3@60%, 3@67.5%, 3×8@72.5%)

11.141.16 (AMRAP – Reps)

2×4 Rds at Each Station

:20 work :10 rest

Rest 1:10 after each station

Lateral Line Hops

Grasshoppers

Suicide Sprints

Situps
R1,L2, R3, etc

Each cone reached on sprints is 1 rep

Cash Out

3×8 Pause OHS

Competitor

3 Rds

200m Ski

400m Bike

Rest 3mins

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