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Half Nate

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

3 rounds

5 scapular shrugs

7 push-ups

9 air squats

gymnastics skill work (No Measure)

5 min EMOM

1 muscle up or 1 Bar MU or 1 transition w/ dip or 2 chest to bar 2 dips

5 min EMOM

2 HSPU or box HSPU

can pratice kicking uo to wall and lowering slowly

Half Nate (AMRAP – Rounds and Reps)

10 min AMRAP

4 C2B

8 push-ups

12 KB swings 53/35

RX+

2 RMUs

4 HSPU

8 KB swings 70/53

*scale appropriately

comp extra work (No Measure)

5×30 meter sled pull

30m sprint immediately after each sled pull