Six Thousand Words

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400-300-200-100m Row

12 Slam Balls

9 Banded Good Mornings

6 Slow Scap Shrugs

Strength/Skills (Weight)

EMOM For 20:00:

3-3 Cluster Set Front Squats @ 60/63/67/70% of 3RM.

Rest 0:10-15 Between Cluster Sets.

On minute 5, 10, 15, & 20…

8 Plate Pallov Presses (25/15)

Change percentages every 5:00.

Six Thousand Words (Time)

Teams of 2

For Time:

6K Bike

120 Pullups

18 Rounds of “Macho Man” (135/95)

Must go unpartitioned to click Rx.

1 Round of “Macho Man” =

3 Power Cleans

3 Front Squats

3 Push Jerks

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