CrossFit Texarkana – CrossFit

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4-13-16 (No Measure)

100 double unders

gymnastics bear crawl

spiderman crawl

samson

over under

high knees

butt kicks

carioca

Gymnastics EMOM (No Measure)

12 min EMOM

1-HSPU

2- Hollow Rock

3- HS walk or hold

4- rest

scale appropraitely however make each move as difficult as possible

If you can only do 1 HSPU per round then do it

This is the time to practice moves like this.

Maybe even just learn to lower to the tripod position on the wall

Row, Push, and Snatch (Time)

For time:

1000m row buy in

then 3 rounds

15 Hand release push-ups

15 hang snatch 75/55

RX+HSPU

115/75 hang snatch

Cash Out

tabata sit-ups

lowest round is your score

extra comp work(clean and jerk 4-13-16) (Weight)

3-pos. cleand and jerk

10 min EMOM work up as needed