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8.17.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

Lot trips

Spiderman

5 pullups

Samson

10 lunges

Inchworm

10 squats

Burpee broad jump

5 pullups

Gymnastic Strength (No Measure)

5×6 supine ring rows

5×6 lat pull downs with band
Scale with feet on floor

Increase difficulty with Bulgarian ring rows

8.17.16 (Time)

500m Row

40 Mountain Climbers (R1, L1, R2, L2…)

30 KB SDLHP 70/53

20 Jump Tucks

30 KB SDLHP 70/53

40 Mountain Climbers (R1, L1, R2, L2…)

500m Row

Cash Out

Tabata Table Top

3 position snatch

6 Rounds

1 high hang snatch + 1 low hang snatch + 1 full snatch @85% of 1rm high hang

Rest as much as needed

Extra Comp core work (No Measure)

3×10

GHD situps

Reverse Hyper

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