CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Shoulder Press (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, find 1 rep max)

20min to find 1RM. Warmup as needed

7.26.17 Functional Fitness (Time)

50 Calorie Row

40 Alternating Kettlebell Snatches 25/18

30 Step-Ups 24/20

20 Burpees

10 Power Cleans 65/45

7.26.17 High Performance & Competitor (Time)

60 Cal Row

50 Alternating Kb/db Snatches 35/25

40 Box Jumps 24/20

30 Burpees

20 Dual kb/db Power Cleans 35/25

Rx+ Dumbbells 50/35

Cash Out

80 Russian Twists

30 Hip Extensions