CrossFit Texarkana – CrossFit

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7-17-15 (No Measure)

250 meter row

6 min of

10 kettle bell swings

8 KB clean and jerk

6 bastards

***1 bastard equals a standard burpee-only when you stand up and jump you clap your hands together under your legs


5 min to mobilize and warm up shoulders

Metcon (No Measure)

12 min EMOM

handstand walk or hold

strict toes to bar

strict HSPU wall or box

work 40s rest 20s
the third movement handstand pushups should be tough, you should only get between 3 and 6 reps


8 min to warm up for hang cleans and front squats

also to receive instruction

Briggs (AMRAP – Reps)

13 min AMRAP

2-4-6-8-10-12-14…and so on add 2 reps each round

hang cleans 135/95

front squats 135/95


you may squat clean the bar if you drop for front squats

RX HSPU are back against the wall and feet touching at top with elbows locked out

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