Blog Post

9.16.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Skill Work

15mins

Work on a goal

1/3 Triple Threat (Time)

1k Row

100 Double Unders

1 mile Run
1:1 Singles

scale distance and reps

Cash Out

4x50m OH Single Arm KB Carry

*every 50m alt arms

Ruck Work

4 Rounds

200m Run

200m Walk

Susan G Komen 5k

On Saturday run 3.5 miles

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