CrossFit Texarkana – CrossFit

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Metcon (No Measure)

2:00 Row

1:00 Pigeon Pose Per Leg

10 Banded Front Squats

1 Round of Banded Delt Hell

2:00 Puppy Dog Pose

10 Banded OHS

1 Round of Banded Delt Hell

Snatch Work (Weight)

E2MOM For 12:00 (6 Sets):

Snatch High Pull

Power Snatch

Squat Snatch

Not to be done T&G. Drop from the top & reset after each movement.

Clean & Jerk Work (Weight)

EMOM For 12:00

1 Squat Clean Thruster

Build to a heavy single.

Accessory Work (No Measure)

6 x 0:30 on/0:30 off

DxKB Hi-Lo Front Rack Hold

Ladybug (Time)

Teams of 2


1 Round of “Kelly”

30 Tire Flips

1 Round of “Helen”

Split reps down the middle.

Kelly = 400m Run/30 Box Jumps/30 Wall Balls

Helen = 400m Run/21 KBS/12 Pullups

45:00 Time Cap

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