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9.8.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

300m row

3 Rounds with barbell

10 single-leg RDLs

9 Front Squats

8 Pushups

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

Percentages based off 90% of 1rm

9.8.16 (AMRAP – Rounds and Reps)

10mins

21 DUs

15 Burpees

9 T2B
21 singles

Toes-2-Barbell

Cash Out

10 Alt Turkish Get-Ups

Ruck Work

2x1min each movement for max reps

Strict Pullups

Dips

Situps

Susan G Komen 5k

10min jog warm up

2x800m run @ 5k pace

400m RI

10min jog cool down