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9.7.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulder (No Measure)

50 DUs

3 rounds

10 Step-Ups

8 KB Swings

6 Burpee

4 Pullups

gymnastics pullup skill (No Measure)

3 rounds

:30s work :30s rest

1. Superman Hold

2. Hollow Body Plate Pass

3. Front lever attempts

9.7.16 (AMRAP – Reps)

2 rounds

3mins

200m run

AMRAP HSPUs

-Rest 3 mins-

3mins

200m run

AMRAP Thrusters 75/55

-Rest 3 mins-
Score total reps of HSPUs and Thrusters only. Run does not count

Scale with 100m Run and Box HSPUs

Cash Out

Double Tabata Planks

Alt Side-Middle-Side-Middle

Clean and Jerk (1 Rep Max)

Ruck Work

3 Rounds with sack 30/20

15 squats

10 ste-ups

5 pushups

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