12 Rounder

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

lot trips

Burgener w/ PVC

2 rounds

3x down and shrug

3x down and high pull

3x muscle snatch

3x snatch lands

3x OH squat

3x Snatch balance

OH Squat (4×5)

4×5 ascending

start at 40% and build at own pace

12 Rounder (Time)

For time:

12 rounds

3 deadlift

2 snatches 115/75

1 OH Squat 115/75


*snatches may be power or full

Cash Out


GHD hip extensions

Heavy farmer walk after each round down and back mat

Comp extra work(snatch) (Weight)

7 rounds every 90 seconds

3 tall snatches

*focus today is speed under the bar and not weight used!!!

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