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7.11.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 Lunges

4 shoulder taps in plank

Back Squat (5@50%, 3@60%, 2@70%, 1@75,80,85%, AMRAP@90%)

7.11.17 Functional Fitness (AMRAP – Rounds and Reps)

7 minutes

3 pushups

3 Knee Ups

6 Overhead Lunges with PVC Pipe

7.11.17 High Performance & Competitor (AMRAP – Rounds and Reps)

7 mins

3 Handstand Pushups

3 T2Bs

6 OHLunges with plate 45/25

Cash Out

200m Run

10 secs rest

10 side shuffles (slow and controlled

10 secs rest

400m Run

10 secs rest

10 side shuffles (slow and controlled)

10 secs rest

200m Run

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