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9.15.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

300m row

3 Rounds of Cindy

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

9.15.16 (AMRAP – Rounds and Reps)

10min Amrap

9 Squat Cleans 115/85

15 situps

Rx+ 135/95, GHD situps

Cash Out

3x60ft Front Rack Lunge AHAP

Ruck Work

Sandbag S2S

Males 90reps

Females 70reps

5 push-ups penalty

Susan G Komen 5k

1/2 mile warmup

1.5 miles @5k pace -10s

1/2 mile cool down

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