CrossFit Texarkana – CrossFit

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Warmup (No Measure)

1 Round:

10x 60′ Shuttle Sprints (Slow)

10x Single Arm KB Swing (5R5L)

10x 45′ Shuttle Sprints (Moderste)

10x Bottoms Up KB Clean & Press (5R5L)

10x 30′ Shuttle Sprints (Fast)

10x Single Arm KB Thrusters (5R5L)

Strength/Skills (Weight)

E3MOM For 15:00 (5 Sets):

10 DxKB Bottoms Up Short Cycles

Moderate Weight.

2-4 Tripod Kickouts After Each Set

Short Cycle is Kettlebellish for “Hang Snatch.”

1-800-Macho-Man (Time)

Teams of 2


800m Run (Alt Every 400m)

6 Cycles of Macho Man (Alt Full Cycles)

1 Cycle of Macho Man =

3 Power Cleans

3 Front Squats

3 Push Jerks

135/95 BB

Posted in WOD