11.27.19

CrossFit Texarkana – CrossFit

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Warm-up

45 Seconds

Easy Bike

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side)

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs

PVC Lat Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch (3 Position Snatch: Every 3 minutes x5 )

Complex to be done Unbroken. no dropping the bar, no pausing at the floor to reset

Power Wheels (AMRAP – Rounds and Reps)

3x AMRAP 3:

12/9 Calorie Row

4 Power Snatches 95/65

Rest 3 Minutes

Rx+ 135/95

Bench Press

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