Blog Post

11.01.16

CrossFit Texarkana – CrossFit

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Warm Up 1 (No Measure)

3 Rounds

3 Lot Trips

10 KB RDLs

8 Pushups

6 situps

Split Jerk (3@40%, 3@55%, 3@70%, 2@80%, 2@90%, 1@95+%)

Attempt 1rm if desired

11.01.16 (Time)

3 Rds

10 Pullups

10 Ring Dips

400m Run

Rx+ Strict, Run with Wallball 20/14

Cash Out

30 GHD situps

30 GHD hip extensions