Blog Post

10.4.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Shoulder (No Measure)

500m Row

3 Rounds

10 Snatch Balance

14 Jumping Lunges

Shoulder Press (Find 1RM)

5@40%, 4@55%, 3@70%, 1@85%, 1@93%, find 1RM

Warmup is a guideline

10.4.16 (Time)

21-18-15

Burpees

KB Power Snatches 53/35 (R1, L2)

Pullups

Rx+ Burpees to 6″ Target

70/53 KB

C2Bs

Cash Out

x3

15s Front Rack Hold

8 Walking Lunges

15s Front Rack Hold

Walk Back to Rack

15s Front Rack Hold

Rack weight

Competitor

3 Rounds

Cal Row 30/15

7 Muscle Ups

Rest 3 mins

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>