Blog Post

10.20.17

CrossFit Texarkana – CrossFit

Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Clean and Jerk (2@60%, 2@70%, 2+1@ 80%, 85%, 1@90%, 2+1@85%)

drop and quickly reset for each rep

Clean Extension (4X3@80%)

drop and quickly reset after each rep

Nightmare on 19th Street 🔥 (Time)

100 DUs

20 Cal Bike

30 KB Swings 70/53

40 Abmat Situps

5 Rope Climbs

60 Thrusters 45/35

Cash Out

Run 1mile