Blog Post

9.14.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

Lot trips

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Skill Work

15mins

Work on a goal

9.14.16 (Time)

Buy-In: 100 Double Unders

22-16-10

Alternating KB Snatches 53/35 (R1,L2) *Each rep from the floor

Hand Release Pushups

K2E

Buy-Out: 100 Double Unders

Scale: Double the SUs, Jumping C2Bs, and Hanging Knee-Ups

Cash Out

Tabata Reverse Planks

Hang Snatch (3 EMOM for 10mins @70%)

Ruck Work

5 Rounds

50m Bear Crawl with sack 30/20

5 Jumping Squats without sack