Blog Post

7.5.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

Lot Trips

3 rounds of Cindy

5 pullups

10 pushups

15 squats

SA WOD 1 (AMRAP – Rounds and Reps)

9 mins

20 KB swings 53/35

15 box jumps 24/20

10 wallballs 20/14

Bench Press (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)

Percentages are based off 90% of 1rm

Cash Out

Tabata Weighted Plank Holds

EXTRA comp work (5×3)

work to heavy triple Sots press (behind neck)

Also complete week 1 of wendler front squats if you have yetbto do so

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