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7.11.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

50 double unders

2 rounds

10 KB thrusters

8 pullups

6 burpees

7.11.16 (AMRAP – Rounds and Reps)

12min AMRAP

12 T2B

30′ Handstand Walk

12 C2B

30′ Handstand Walk

Scaled option: knee ups, 60′ bear crawl, pullups/ring rows/barbell pulls from rack
Every 6′ HSW or BC counts as 1 rep

Front Squat (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

Cash Out

50 Russian twists

50 Hip Extensions

Competitor Extra work (high hang snatch) (No Measure)

1 High Hang snatch @ 75% EMOM for 10 mins

Work technique, form, and speed under the bar