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12.5.16

CrossFit Texarkana – CrossFit

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Warm-up

3 Rounds

200m Row

10 Jumping Squats

Spider-Man down mat

10 Push-ups

Gymnastics Bear Crawl back

Back Squat (5@40%, 3@50%, 1@60%, 6×5@70%)

Based off new working max

12.5.16 (Time)

3 Rounds

20 KB Snatches 53/35 (R1, L2, etc)

30 Wallballs 20/14

Rx+ 70/53, 50 WBs
KB Snatches do not need to alternate or touch the ground each rep.

Cash Out

3x1min

Front Rack Hold (heavy)

Rest 2mins

Competitor

2 Rounds

Ski(row) 750/600m

Run 400m

Rest 3min

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