CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

With a partner…

100m Run Together

10 False Grip Ring Rows (5&5)

100m Run Together

10 2xDB Hang Squat Cleans (5&5)

100m Run Together

10 Hard Kipping Swings (5&5)

100m Run Together

10 2xDB Hang Power Snatches (5&5)

Gymnastic Skills (No Measure)

15:00 Rope Climb Practice

New drill for setting feet to be explained.

Gymnastics Strength (No Measure)

Ring Dip Negatives

Accumulate 2:00 of time doing negatives in as few reps as possible. For example, if one negative takes you 0:10 then you still have 1:50 worth of time left, so the object here is to make each negative as slow as possible.

Stamina Squatting Week 1 (Weight)

14:00 EMOM

1) 1 Front Squat

2) 4 Back Squats

All done @ 60% 1RM Front Squat

Happy Birthday Justin!!! (Time)

36 Calorie Buy-In on Bike

7 Rounds

2 Squat Cleans (185/130)

9 Burpee Box Overs (24/20)

8 DB OH Lunges (50/35)

3 C2B Pull-Ups


37 Calorie Buy-Out on Rower

Rx+ 225/155, BMU’s

45:00 Time Cap

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