Blog Post

9.9.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

Lot trips

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

HSPU Strength

10 Tempo HSPUs

Attempt to lower yourself to the floor on a 4 cOunt

Increased dificulty:3 sets max reps of 4 count down, 3 count at bottom, 4 count up

9.9.16 (Time)

With a Partner

200 Power Cleans 95/65

100 S2OH

Only 1 Partner works at a time, but movements can be broken into as many sets as needed. Each partner must complete 100/50 reps of each movement. All Cleans must be complete before moving on to S2OH

Cash Out

800m wallball carry

Ruck Work

5 Rounds

50m Bear Crawl with Ruck sack 30/20

Rest 30s

Susan G Komen 5k

3 miles @ 5k pace +30s

To be done on Saturday