11.15.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3:00 Cardio

Margaux Alvarez Shoulder Primer

Hip Halo Plyometric Protocol

Strength/Skills (Weight)

Snatch Pull + Hang Snatch High Pull

Build to a heavy but perfect complex in 7 Sets.

In-between sets…

Tempo Pistols x 4 Reps Each Leg

(0:03 Down/0:03 Up)

Modifications will be provided.

This Is 40 (Time)

Teams of 2

For Time:

400m MB Run

40 Reverse Burpees

400m MB Run

40 Power Snatches (65/45)

400m MB Run

40 Pull-ups

400m MB Run

40 Overhead Squats (65/45)

400m MB Run

40 Push-ups

400m MB Run

40 Thrusters (65/45)

Alternate both the run & the in-between movements any way you choose. Use a 20/14 MB.

Rx+ 95/65, C2Bs, HSPU’s

Posted in WOD