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CrossFit Texarkana – CrossFit

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7-1-15 (No Measure)

250m row

7 minutes of

5 box jumps

10 kipping swings or hollow rocks

30 second elbow to arch each side


5 minutes of shoulder mobility


lacrosse balls

foam rollers

Metcon (No Measure)

6 minutes EMOM

5 strict pullups/ring rows/bands

Karhu (Time)

partner workout for time

1000m row

50 box jumps 24/20

50 pull-ups

50 Deadlift 115/75

50 ring dips

400m run together

*partners share work any way they choose/ only 1 partner works at a time

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