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CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m Row

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

gymnastics skill *kip pu (No Measure)

5 Rounds With a partner

10 Kipping Swings While partner hangs from bar

Russian Twist Plate Pass

In a group of 5-10 in a line, pass a 15 pound plate from one end to the other while holding the Russian Twist position, down and back 5 times

7.29.16 (Weight)

20min EMOM

1 Squat Clean + 1 Thruster + 1 Jerk
Increase weight as desired

No scaled option

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