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The Heat is on!!!

CrossFit Texarkana – CrossFit

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7-22-15 (No Measure)

8 min running clock

lot trips

then

10 KB clean and jerks alt. arms

8 OH lunge w/ KB 4 each side

6 burpees

Metcon (No Measure)

12 min EMOM

40s work 20s rest

Strict pullups/ring rows

muscle ups transitions

dips on box or rings

*on strict pullups you should only be able to get between 3-6 reps

RX+

Muscle ups 3-5 reps

GHD sit-ups 5-8

The Heat is on!!! (No Measure)

3 rounds of:

90s row for meters

90s push press 45/35

90s sit-ups

* no score for this wod/ we are looking for quality movement