CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Samson Lunges

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Plate Presses

30 second Bike

5 Hang Muscle Cleans

5 Front Squats

Front Squat (3×8)

2 Warm-up Sets if needed

70, 75, 75%

Escape From Wonderland Scaled (Time)

3 Rounds:

150 Single Unders

50 Air Squats

18/12 Calorie Row

*18min Cap

Escape From Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

*18min Cap

Cash Out

Tabata Russian Twists