Blog Post

9.13.16

CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Shoulder Press (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

9.13.16 (Time)

300m Row

25 Wallball shots 20/14

20 G2OH 95/65

150m Row

20 G2OH

25 Wallball shots

300m Row
15min Cap

Cash Out

5×10 Ab Rollouts w/ barbell

Ruck Work

4min EMOM

10 KB Swings 53/35

5 Burpees

Susan G Komen 5k

10min jog

2x1k Run @1mile pace -5s

10min jog

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