Blog Post

8.22.16

CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Front Squat (Tempo: 4 count down, 2 count at bottom)

5@40%, 5@50%, 3×8@60%

8.22.16 (Time)

8 Rounds

5 Front Squats 95/75

10 Deadlifts 95/75

100m Run
FRONT SQUATS ARE FROM THE FLOOR. SQUAT CLEAN COUNTS

Cash Out *heavy bracing (No Measure)

Accumulate 2 mins holding 2 KBs Overhead

3 position clean and jerk

5 Rounds

1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @90% of 1rm high hang clean

Rest as needed

Ruck Work (No Measure)

AFPT

2min max pushups

2min rest

2min max situps

2min rest

1 mile run

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