10.22.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

Coach’s choice

Deadlift (5,5,4,3,3)

Work up to a 3 rep heavy

Start at 60% of 1 rep max

5 @60%

5 @65%

4 @70%

3 @80%

3 @85%

Spin Move (Time)

Teams of 2

For Time:

1200 Meter Run (6×200 alternating) each athlete will run 3 200m

4 Rounds: (each athlete will do 2 rounds working at the same time but can’t switch until reps are complete)

20 Box Step Ups w/KB (35/25)

10 Burpees

800m (4×200 each will run 2 200m)

4 Rounds:

15 Box Steps w/KB (35/25)

10 Burpees

1200m Meter Run (6×200 each will run 3 200m)

Posted in WOD