10.10.16
CrossFit Texarkana – CrossFit
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
