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CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

Lot Trips

3 rounds of Cindy

5 pullups

10 pushups

15 squats

7.12.16 (AMRAP – Rounds and Reps)

For 15mins

100m Row

8 Deadlifts 135/95

6 Power Cleans 135/95

*rest 90secs after each round

R+: 155/115
The row counts as 10 reps

Bench Press (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

Cashout Run (Time)

800m AFAP

Extra Comp Work (clean and jerk) (Weight)

1 High Hang Clean @ 75% EMOM for 10 mins

Work on form, technique, and speed under the bar

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