CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

500m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 PVC Overhead Squats

Overhead Squat (10 minutes to build to a heavy single )

7.30.18 (AMRAP – Rounds and Reps)

12 Minute Partner AMRAP

20 Alternating Dumbbell Snatches 50/35

50ft Overhead Dumbbell carry (switch arms every 25ft)

*partners alternate each round. Every 5 ft carry is a rep

Cash Out

Gymnastic Bodies Shoulder Routine