Blog Post

10.10.16

CrossFit Texarkana – CrossFit

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Warm Up (hams) (No Measure)

For 7 mins

10 WallBalls

15 Kb Swings

20 DUs

Back Squat (5×10@60%)

Based off 90% of 1rm

10.10.16 (AMRAP – Reps)

3x3min

3 Double KB Front Squats 35/25

3 Box Dips

6 Double KB Front Squats

6 Box Dips

*Continue adding 3 reps until time expires

Rest 2mins

Rx+ 53/35, Ring Dips

Cash Out *heavy bracing (Weight)

Hold the Bottom of a Front Squat

3x30sec with 60sec rest

Clean (10×1 @80%)

Extra Work

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