Blog Post

4.11.17

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

4.11.17 Functional Fitness (Time)

Buy-In 750m Row

21 Step-Ups 24/20

9 Pullups

18 Knee-Ups

15 Step-Ups 24/20

6 Pullups

12 Knee-Ups

9 Step-Ups 24/20

3 Pullups

3 Knee-Ups

4.11.17 High Performance (Time)

Buy-In 1000m Row

21 Box Jumps 24/20

9 Rope Climbs

15 Box Jumps 24/20

6 Rope Climbs

9 Box Jumps 24/20

3 Rope Climbs

4.11.17 Competitor (Time)

Buy-In 1000m Row

21 Box Jumps 30/24

9 Legless Rope Climbs

15 Box Jumps 30/24

6 Legless Rope Climbs

9 Box Jumps 30/24

3 Legless Rope Climbs

Cash Out

5x500m Bike

Rest 30seconds

Extra Competitor Work (Distance)

Handstand Walk for Max Distance

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