Blog Post

Hump Day!!!

CrossFit Texarkana – CrossFit

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8-12-15 (No Measure)

6 min of

row 250m

8 KB clean and jerk(4 each side)

8 KB thrusters

8 toes to KB


6 min to mobilize

coaches choice

hips- use boxes, rollers, bands

pull-ups strength (AMRAP – Reps)

12 min EMOM

1 minute Kipping swings

1 minute hollow rocks

1 min max strict pull-ups

score total strict pull-ups

on other movements work 40s rest 20s

Hump Day!!! (Time)

for time:

100 double under buy in

2 rounds

20 box jumps 24/20


20 KB snatches 53/35 (10 each arm)

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