CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

50 DUs

3 rounds

10 KB RDLs

8 KB Swings

6 KB Thrusters

8.3.16 (Time)

100 DUs

80 Russian KB Swings 70/53

600m Row

40 Snatches 75/55

20 Lateral Burpees Over Bar
Double the Single Unders

Gymnastics skill work (kipping) (No Measure)

Practice Kipping HSPU, HSWalks, tripod, or any variation thereof for 10 mins

Cash Out

3x1min goblet squat w/ 1min rest

Extra Comp Work(c&j

10 x 3 Position Clean + 1 Split Jerk @ 70% of 1rm High hang clean