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12.20.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

50 DUs

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

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

Shoulder Press (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

Metcon (Time)

10 Total Rounds with a partner

50 DUs

25 Situps

Partner A must complete 1 round before Partner B begins
20min Cap

Double Single-Unders

Cash Out

50 Russian twists (R1, L1)

MisFit Clean Complex (3@70%)

1Power Clean + 1Push Jerk + 1Front Squat + 1Hang Squat Clean + 1Split Jerk
Every 2mins for 8mins

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