Blog Post

9.19.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

Lot Trips

3 rounds

10 Box Jumps or Step Ups

8 OH KB Lunges (4 ea side)

6 Pushups

Back Squat (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)

9.19.16 (Time)

10 Rds with a Partner (5 each)

5 Double KB Hang Cleans 35/25

10 Double KB Squat

Carry Both KBs 15m

Partner A completes A round while B rests

Rx+ 53/35
KB Squats and Carry will be done with Both KBs on the shoulders

Cash Out

2x Max Front Rack Hold 185/135

Rest as needed

Ruck Work

3 rounds

5 strict pullups

7 dips

9 push-ups

12 air squats

High-Hang Clean (8×1 high hang power clean+1 low hang power clean)

Ascending weight

Push Jerk (8×2 pause push jerk +1 split jerk)

Ascending weight

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