Blog Post

10.13.17

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm-up

Junkyard Dog

Friday the 13th ☠️ (Time)

13 Burpee Box Jump Overs 24/20

13 Power Snatches 75/55

13 Ring Dips

13 Cal Row

13 Wall Balls 20/14

13 Handstand Pushups

13 Cal Bike

13 Handstand Pushups

13 Wall Balls 20/14

13 Cal Row

13 Ring Dips

13 Power Snatches 75/55

13 Burpee Box Jump Overs 24/20
DEATH CAP:

If WOD is not completed in 13 minutes. You did not survive! (this is not a time cap)