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Big Bird

CrossFit Texarkana – CrossFit

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11-3-15 (No Measure)

lot trips

3 rounds

6 burpees

6 hanging knee ups

6 russian swings

5-3-1 Bench press week 2

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Big Bird (Time)

For time:

30 KB swings 53/35

20 toes to bar

15 meter HS walk (1 trip down mat)

20 toes to bar

30 KB swings 53/35

***sub hand releases for HS walk, 30 reps

or Wall Walks 3 trips of 5 meters

Competitor Oly work

10 min EMOM

2 position snatch=1 hang snatch(from knee) 1 from floor

work up to heavy

start at 40%

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