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JT

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

Lot trips

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

gymnastics pullup skill (No Measure)

4 rounds

15secs work/15secs rest

1. Superman hold

2. Hollow Body Hold

3. Kipping Swings

Extra comp work Sprints and GHD (Time)

4 rounds

100m run

25 GHD sit-ups

Rest 90secs

Farewell (Time)

21 Hang Snatches 95/65

21 HSPU

200m Run

15 Thrusters 95/65

15 Pullups

15 Cal Row

9 OHS 95/65

9 Squat Jumps

100 DUs
Ellen A. is headed to college!! 😀

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