10.3.16
CrossFit Texarkana – CrossFit
Warm Up (hams) (No Measure)
For 6 mins
100m jog
15 squats
10 Alt KB Snatches
Back Squat (Find 1RM)
5@40%, 4@55%, 3@70%, 1@85%, 1@93%, find 1RM
Warmup sets are just a guideline
10.3.16 (AMRAP – Rounds and Reps)
14min AMRAP
7 Push Jerks 135/95
200m Run
21 Wallballs 20/14
Rx+ 165/115
jerks start from the floor. not a rack
run counts as 2 reps
Overhead Squat (3-3-3-2-2-1)
Cash Out
Competitor
3 Rounds
500m Row
30 Alt Pistols
3 Legless Rope Climbs
Rest 3 mins
