3.7.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10:00 AMRAP

10 Calorie Bike/Row

8 Scap Shrugs

6 Russian KB Swings (HEAVY)

4 Burpee Broad Jumps

2 DB Power Snatches (HEAVY)

Strength/Skills (No Measure)

20:00 EMOM

1) 3 Box Squats*

2) 2 Forward Rolls

3) 1 Strict Ring MU Complex*

4) Rest

*There is no specified weight on the box squats. The weight you choose, however should be a weight that you can move just as quickly as if it were an unloaded barbell. We are working on explosive strength here. Set the box height to just below parallel.

* The MU Complex is 1 Chest to Ring Pullup + 1 Strict MU + 2 Ring Dips. Modifications will be explained.

H(arm)ful (Time)

Teams of 2

3 RFT (30:00 Cap)

50 Calorie Bike

200m DB Hi/KB Lo Carry* (35/53, 25/35)

800m Run (Together)

*Hold the KB Suitcase Style & the DB in a front rack. Do 100m each, switching arms halfway thru.

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