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Shuttle Cindy

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Border City Barbell at 9am Open Gym at 10:15am

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CrossFit Texarkana – CrossFit

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1-29-16 (No Measure)

20 DUs

spiderman crawl

samson

inch worm

over under

high knee

butt kick

carioca

Gymnastics skill work/ strength (No Measure)

10 minutes gymnastics skill work

pick a gymnastics skill and practice

go for a PR or try something you have never done before

Shuttle Cindy (AMRAP – Rounds and Reps)

20 minute Partner AMRAP

100m run

1 round of cindy

100m run

2 rounds of cindy

100m run

3 rounds of cindy

100m run

4 rounds of cindy…

add 1 round of cindy after each 100m run

*partners must run together and share work any way you choose

example: you can alternate rounds, movements, or reps

cash out (No Measure)

tabata plank hold

comp extra work(conditioning) (Time)

10-8-6-4-2

toe to bar

power snatch (pick weight)

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