CrossFit Texarkana – CrossFit

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12-29-15 (No Measure)

Lot trips or run inside for 2 min

Barbell warm up(clean grip)

3 rounds

5 shrugs from hang

5 High pulls from hang(elbows high)

5 muscle cleans from hang

5 squat cleans from hang

Clean (20 min T.C. Find 1 rep max clean or power clean)

Wet Bandits!!! (Time)

For time:

3 rounds

21 box jump 24/20

15 burpee

9 squat cleans 95/65

RX+ do 135/95 squat cleans

15 minute time CAP

Core work (No Measure)

3 rounds

12 hollow rocks

20s Lsit hold(top of dip)

8 weighted sit-ups or GHD

No measure