Blog Post

12.13.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *time (No Measure)

7mins

100m Run

8 KB Swings

6 Lunges

4 Pullups

Shoulder Press (2@65%, 2@72.5%, 4×5@77.5%)

11.13.16 (AMRAP – Rounds and Reps)

10 mins

15 Bar Facing Burpees

3 Squat Cleans 135/95

Rx+ 185/125

Cash Out

Accumulate 5min overhead plate hold

MisFit Snatch Complex (Extra Comp Work)

1Squat Snatch + 1OHS + 1Hang Squat Snatch + 1OHS
2reps every 90s for 9mins @70+%