Blog Post

12.1.16


CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

2 Rounds

100m row

Spiderman

15 KB RDLs

200m run

15 KB Swings

Samson

MisFit Snatch Complex (1rm)

1Squat Snatch + 1OHS + 1Hang Squat Snatch + 1OHS
15min to find a complex max

12.1.16 (Time)

3 rounds

20 Deadlifts 205/130

20/15 Cal Row

Rx+ 245/165
15min Cap

Competitor

4x200m *each run is 100%

Rest as needed

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