1.15.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Single Unders

Cossack Squats

Moderate Row

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row

Single Unders

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

5 Calorie Row

10 Double Unders

3 Front Squats

Four Loko (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row

60 Single Unders or 1 minute of DU Practice

7 Front Squats 135/95

Rx+ 20/15 Cals, 40 DUs, 165/115

*Score Slowest Round

Cash Out

5 Tempo Turkish Get-ups each side

(6 count up)

Posted in WOD