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CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

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

7.12.17 (AMRAP – Reps)

3 Rounds

1 minute at each movement

Calorie Row

Thruster 75/55

Calorie Row

Box Jump 24/20


Scaling Options: Thruster 45/35, Lower Jump height (No Step-Ups)
Athletes may start at any movement

Cash Out

4 Rounds not for Time

10 Russian KB Swings

100m Single Kb Farmers Carry

*switch arms every round

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