Blog Post

9.1.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

300m row

3 Rounds with barbell

10 single-leg RDLs

10 Front Squats

5 pullups

Warm-up

10mins to work up to heavy Deadlifts for the WOD

Deads and Doubles (AMRAP – Reps)

7 min AMRAP

7 deadlifts 275/185

40 double unders

will have to go 2 heats in some classes
Double the Singles

Cash Out

3×10 Single -Arm KB OHS on ea arm

Ruck Work

20min Ruck with sack 30/20

Susan G Komen 5k

1/2 mile jog warm up

1 mile run @ 1 mile pace + 20 secs

1/2 mile jog cool down

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