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CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

For 6 mins

100m jog

15 squats

10 Alt KB Snatches

Skill Work

15mins work on a goal

9.28.16 (Time)

8 rounds

3 Hang Power Cleans 115/85

3 Front Squats 115/85

3 Ring Dips

100m Run

Rx+ 155/110

Cash Out

8 rounds

30s work 30s rest


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

Heavier than last week

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

Heavier than last week

Ruck Work

45 mins ruck without sack

30mins stretch and foam roll

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