10.11.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Single Unders (Rocky Balboa Style if possible)

3 Rounds:

5 Strict L-Ups

10 Banded KB Swings (35/26)

15 Plank Forward/Backward Jumps

Strength/Skills (Weight)

Every 2:30 For 20:00 (8 Sets):

Clean Style Deadlift x 5 Reps @ 110% of 1RM Clean & Jerk

3-7 Straight Leg T2B After Each Set

Copy, Paste (Time)

Teams of 2

For Time:

80/56 Calorie Bike

4 Rounds:

15 KB Swings (53/35)

9 Burpees

80/56 Calorie Bike

4 Rounds:

15 KB Swings (53/35)

9 Burpees

80/56 Calorie Bike

Alternate reps however on the bike. Mixed gender teams will do 68 calories.

Partners alternate full rounds on the kettlebell swings and burpees.

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