CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 Rounds

1 minute Bike/Row/Run

10 Air Squats

8 Russian KB Swings

6 Situps

4 Samson Lunges

Back Squat (5×8@65%)

Percentages are based off 92% of 1rm, unless otherwise noted

1-Mile Run (Time)

Max Effort 1-Mile Run

Cash Out

3 Rounds for quality

10 Step-Ups to a 20 inch Box (hold kbs or dbs for added weight. Not required)

20 second Plank

Posted in WOD