Blog Post

9.5.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

Lot Trips

3 rounds

10 KB RDLs

8 KB Front Squats

6 Pushups

Back Squat (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)

Percentages are based off 90% of 1rm

500m Row (Time)

Max Effort 500m Row

Cash Out

Accumulate a 5min Hold the top of a Deadlift. Weight should be heavy

Snatch (1 Rep Max)

Ruck Work

1 mile Ruck with sack 30/20

Blame Joe Andrews (Time)

30-20-10

Abmat Situps

Front Squats 95/65

KB Swings 53/35

Rx+ GHD Situps

FS 115/95

KBS 70/53

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