Blog Post

12.22.16

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

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

Recalculate working max

12.22.16 (AMRAP – Rounds and Reps)

8mins

18 KB Swings 35/25

15 Thrusters 45/35

12 Pullups

Rx+ 53/35, 75/55, C2Bs
WOD is meant to be light and fast. To scale, choose a weight you would be able to do 50 reps of each movement unbroken on any given day

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