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9.21.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

Lot trips

3 Rounds

5 Pullups

10 Pushups

10 Situps

15 Squats

Skill Work

15 mins to work on a goal

9.21.16 (Time)

4 Rounds

200m Run

15 Stationary OH Lunge 45/25 (R1, L2)

10 Weighted Situps 45/25

5 Burpees

Cash Out

Accumulate 2 mins in Hollow Body Hold

High-Hang Snatch (8×1 high hang power snatch+1 low hang power snatch)

Ascending weight

Ruck Work

Ruck 3 miles with sack 30/20

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