Blog Post

George Washington

CrossFit Texarkana – CrossFit

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7-6-15 (No Measure)

Lot trips

5 min of

8 1 arm russian KB swings/each arm

6 burpees

4 strict pull-ups/ring rows

5-3-1 FRONT squat week 2 (20 min time CAP for lifting)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Warm-up

7 min to mobilize shoulders

or whatever you need and set up for WOD

George Washington (Time)

9 min AMRAP

200m run

11 KB swings 53/35

6 pullups