CrossFit Texarkana – CrossFit
Warm Up 1 (No Measure)
4 Rounds
3 Lot Trips
10 KB RDLs
10 KB Thrusters
Back Squat (5@50%, 3@60%, 1@70%, AMRAP @75%)
Percentages are based off 90% of 1rm
Recalculate working 1rm
10.24.16 (AMRAP – Reps)
15mins
200m Run
50 Alt OHLunges 45/25
50 ft HSW
scale with Bear Crawl
Run Counts as 2 reps
Every 5 feet count as 1 rep on then HSW
Cash Out
3x90sec Front Rack Holds
Rest as needed
Snatch (10×1 @80-95%)
Extra Comp Work