Blog Post

9.6.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Bench Press (3@60%, 3@67.5%, 3×8@72.5%)

Percentages based off New Working Max

Aerobic Capacity 9.6.17 (Weight)

Team of 3

EMOM for 15 minutes one athlete will perform

10 Jump Rope

10 Situps

10 Unbroken Thrusters

*if 10 Thrusters are not completed or they are not Unbroken, athlete must complete 1 extra round

Cash Out

3 sets

10 second Front Rack hold

10 Front Rack lunges

10 second Front Rack hold

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