CrossFit Texarkana – CrossFit

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Warmup (No Measure)

100m Run

5 Scap Shrugs (0:02 Pause)

5 Pushups

100m Run

4 Kipping Swings

4 Burpees

100m Run

3 Strict Pullups

3 Max Effort Broad Jumps

100m Run

2 Front Squats w/0:05 Pause

2 Tall Cleans w/0:02 Pause in the bottom.

Gymnastics Skill Work (AMRAP – Reps)

3 Rounds

Max Pushups/Rest 0:30/Max Pushups/Rest 0:15

Max Hollow Rocks/Rest 0:30/Max Hollow Rocks/Rest 0:15

Max Pullups or Ring Rows/Rest 0:30/Max Pullups or Ring Rows

Rest 2:00

Clean & Jerk Complex (Weight)

3 Clean Deads + 2 Squat Cleans + 1 Split Jerk

Work to a heavy complex in 5-7 sets.

Dumb Luck (Time)

Teams of 2

Buy In:

100/70 Calorie Bike

8 Rounds:

10 Single DB Snatches

10 Single DB Box Step Ups (24/20)

100′ Single DB Farmer Carry

50/35 DB

Buy Out:

100/70 Calorie Bike

Partition the bike as desired. Partners alternate movements in the 8 round segment. Mixed gender teams will do 85 calories on the bike.

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