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5.9.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 Side Shuffles each side

4 Lunges each leg

Back Squat (5@40%, 5@50%, 3@60%, 3@67.5%, 3×8@72.5%)

5.9.17 Functional Fitness (Time)

12-9-6-3

Sumo Deadlift High Pull 45/35

Hang Snatch 45/35

Air Squat
6min Cap

5.9.17 High Performance (Time)

12-9-6-3

Sumo Deadlift High Pull 75/55

Hang Snatch 75/55

Air Squat
6min Cap

5.9.17 Competitor (Time)

12-9-6-3

SDHP 95/65

Hang Snatch 95/65

Air Squat
6min Cap

Double Under Practice (Time)

Choose one:

A. 5×50

B. 6×30

C. 7×20

D. 8×10

E. 5min Practice
Sets must be unbroken.

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