7.6.16

CrossFit Texarkana – CrossFit

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Weight warm up (No Measure)

300m row

Shoulder PVC warmup

w/ empty bar

4 RDLs

4Hang Muscle Cleans

4 Front Squats

4 Presses

Gymnastics EMOM (No Measure)

10 min EMOM

Alternate movements

5 strict C2Bs

3 weightes dips

Scale options: strict pullups, ring rows (no bands)

Remove weight, box dips

7.6.16 (Time)

3 Rounds

60 Double Unders

50′ sled push 90/60

40 situps

30 ball slams

20 burpees
20 min time cap

scaled option: 2 Rounds

100 feet 20″ box push

Power Clean (5×3 TnG)