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8.23.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

50 DUs

3 rounds

10 Step-Ups

8 KB Swings

6 Burpee Broad Jumps

gymnastic strength HSPU (No Measure)

12 min EMOM

1. 3-5 HSPUs as difficult as possible (deficit)

2. Transition planks forearm to straight arm

3. 3-5 Dips as difficult as possible (Tempo: 4 cunt down, 4 count in bottom, 4 count up)

4. rest

8.23.16 (Time)

21-15-9

Strict Pushups

Box Jumps 24/20

-Rest 2mins-

30 Burpee Box Jump Overs

Rx+ weighted vest 20/15
no step-ups

Cash Out

100 Russian Twists

Ruck Work.2 (Time)

3 rounds

Bear crawl 50m with ruck sack 30/20

10 squats

Susan G Komen sprints (No Measure)

6x200m sprints @ 1 mile pace

(Divide your fastest mile by 8)

Rest with a 200m walk between sets

Keep splits within 2 or 3 secs

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