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3.29.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Shoulder Press (Find 1 Rep Max)

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform addition warmup sets as needed

3.29.17 Scaled (Time)

Buy-In 17/12 Cal Bike

25 Knee-Ups

5 Wall Walk-Ups

25 Hang Squat Cleans 95/65

25 Wallballs 20/10 to 9′ Target

Buy-Out 17/12 Cal Bike
15min Cap

Each rep not completed within time cap, add to total time in seconds

3.29.17 (Time)

Buy-In 25/17 Cal Bike

25 Toes-To-Bar

25 Handstand Pushups

25 Hang Squat Clean 115/75

25 WallBalls 20/14

Buy-Out 25/17 Cal Bike
15 minute Cap

Rx+ 135/95

Each rep not completed within time cap, add to total time in seconds

Cash Out

4 Rounds

10 Kettlebell Romanian Deadlifts

100m Single Arm Kettlebell Carry

(Alternate arms each round)

Competitor

Find 1RM Jerk

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform additional warmup sets if needed

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