CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Pull-up complex

9 min EMOM

kipping swings

hollow rock

pull-ups (if you have strict pullups do strict)


9min EMOM

3 pull-up

2 C2B

1 Bar MU

Sky Lift (Time)


Calorie Row

Shoulder to Overhead 75/55

Rx+ 95/65

*12min Cap

Cash Out

3x30s holds each side

Banded Lat Stretch


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