Blog Post

9.20.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

300m row

3 rounds

10 RDLs

8 KB Swings

6 Burpee

Shoulder Press (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)

9.20.16 (AMRAP – Reps)

12 min AMRAP

1 pullup

1 T2B

10 DUs

2 pullup

2 T2Bs

20 DUs

3 pullups

3 T2Bs

30 DUs

*continue with this rep scheme for 12 mins

Cash Out

50 hip extensions

100 Russian twists

Ruck Work

2 rounds

400m run

400m walk