CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

4 Burpees

Skill Work

10 min to work on a goal

11.9.16 (Time)

3 Rds

30 Wallballs 20/14

20 Power Snatches 75/55

10 C2Bs

Rx+ 95/65, Bar MUs

Cash Out

50 Hip Extensions

50 GHD Sit-ups

*add weight if desired

Hang Snatch (10×1 high hang+ low hang snatch @60%)

Extra Comp Work

*Form and technique