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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

2017 Masters Open Qualifier WOD 1 Functional Fitness (Time)

60 Kettle Bell Swings 35/25

50 Calorie Row

40 Burpees

30 Jumping Pullups

20 Box Dips
20min Cap

2017 Masters Open Qualifier WOD 1 High Performance (AMRAP – Reps)

80 Dumbbell or KB Snatches 35/25

65 Cal Row

50 Burpees

35 C2Bs

20 Ring Dips
20min Cap

Masters Open Qualifier WOD 1 Competitor (AMRAP – Reps)

100 Dumbbell Snatches 50/35

80 Cal Row

60 Bar Facing Burpees

40 Ring Muscle Ups
20min Time Cap

Cash Out

With Partner

10x300m Bike each

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