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7.13.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

Lot trips

2 rounds

10 KB Swings

Spiderman

8 lunges

Samson

6 burpees

Gymnastics skill pullups (No Measure)

10 min EMOM

1. Perform kipping swings for 30 secs, rest for 30secs

2. 3 MU Transitions

Rx+: 1-3 MUs (ring or bar)

Partner 6 (Time)

6 Rounds

1 Rope Climb

100m run

15 Burpees

20 KB 35/25 Step-Ups 24/20

Rx+: Legless Rope Climb

53/35 KB

Scale Rope Climbs with 3 rope pulls + 3 knee ups
one partner work at a time

25min time cap

comp extra work(jerk) (Weight)

2 Push Jerks @ 65% EMOM for 10mins

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