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Ice T

CrossFit Texarkana – CrossFit

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11-12-15 (No Measure)

ROM WOD

50 jumping jacks

spiderman

samson

high knees

butt kicks

carioca

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
scaling options

14 pull-ups or ring rows per round

14 stationary dips or box dips per round

competitor extra work 11-12-15 (Weight)

work up to a heavy single of behind the neck split jerk

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