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2.22.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Medball Toss for height

Moderate Row

Spider-Man and Reach

Medball Cleans

Sprint Row

Walkouts

Bear Warmup (No Measure)

3 Rounds

3 Bear Complexes

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Not 19.1 (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

15/10 Cal Bike

75 Heavy Rope Single Unders

9 Front Squats 95/65

75 Heavy Rope Single Unders

Rx+ 50 DUs, 135/95