Blog Post

9.12.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

50 DUs

3 rounds

10 Step-Ups

8 KB Swings

6 Burpee

Back Squat (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

9.12.16 (AMRAP – Reps)

9min AMRAP

3 Ring Dips

3 Pullups

6 RingDips

6 Pullups

9 Ring Dips

9 Pullups

*Continue adding 3 reps every round until 9mins has expired

Scale with Ring Rows and Dips on a box, Parallel Bars, or GHDs

Cash Out

5x 30s work 30s rest

Hold the Bottom of an OHS AHAP

Hang Power Clean (3 EMOM for 10mins @70%)

Ruck Work

30min ruck with sack 30/20

The goal is to reach 2 miles

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