Blog Post

Dancer


CrossFit Texarkana – CrossFit

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12-15-15 (No Measure)

250 meter row

10 PVC pass throughs

30 seconds lizard pose or spiderman each side

10 OH squats

10 hang power snatches (catch in 4″ depth)

10 hang squat snatches

10 snatch balances

Snatch (7×3 Position Snatch add 10lbs from last week )

20 min CAP

score heaviest set or sets

Dancer (AMRAP – Rounds and Reps)

Death BY:

Thrusters 75/55

shuttle sprint

on 1st minute do 1 thruster and 1 mat sprints(down and back)

on 2nd minute 2 thrusters +2 mat sprints

and so on and so forth

*may need more than 1 heat

start barbells off of mats facing the Clock wall (stagger bars)

each athlete should stay in their own lane

***score rounds and reps

500m Row (Time)

Max Effort 500m Row
Comp extra work

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