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8.10.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

Lot Trips

3 rounds

5 Pullups

10 Pushups

15 squats

Gymnastics strength (No Measure)

4 rounds

30secs work/30secs rest

Alternate movements

1. Handstand hold

2. Hold the top of a dip

3. Plank

8.10.16 (Time)

800m run Buy-In

15-12-9-6-3

S2OH 75/55

Wallballs 20/14

Burpees

3 position clean and jerk

Eight 3 position Cleans + 1 Split Jerk @80% of 1rm high hang clean

Rest as needed

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