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Sit-Knee-Climb

CrossFit Texarkana – CrossFit

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3-28-16 (No Measure)

70 double unders

2 rounds

samson stretch( 8 mat lengths)

8 scapular shrugs

Spiderman( 8 mat lengths)

10 PVC pass throughs

10 air squats

Back Squat (3×10@50%)

Sit-knee-Climb (Time)

All for time:

3 rounds of

20 sit-ups

20 knees to elbows

then

10 rope climbs

*scale knees to elbows with knee ups

*scale rope climbs with climb from back to standing 3 hanging knee ups from ropex2= 1 rope climb

Cash Out

3×10 RDL w/ KB

3×10 back extensions

50 barbell or dumbell curls just because

Competitor Extra Work (1 3-position clean+ 1 jerk EMOM )

10 min EMOM

3 pos Clean+1 jerk

start light and build

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