6.14.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

300m Bike (Build in Intensity)

10 Slow Duck Walk Steps (5+5)

1:00 Brettzel 2.0 Per Side

Catalyst Athletics Clean & Jerk Warmup

Gymnastics (Distance)

90° Rotational Box Jumps

Work to the highest set of 5 reps possible in each direction.

Weightlifting (Weight)

EMOM For 15:00

Box Squats

5 Sets of 3 @ 60%

5 Sets of 2 @ 65%

5 Sets of 1 @ 70%

Set height to just below parallel.

Got The DT’s (Time)

Teams of 2

For Time:

10 Rounds of DT

One partner does DT while the other performs a 14/10 calorie bike. Then switch. The partner coming off the rower will pick up where the other left off. Continue this sequence until 10 rounds of DT are accumulated.

20:00 Time Cap

135/95 Barbell

1 Round of DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

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