CrossFit Texarkana – CrossFit
Warm-up
3 Rounds
200m Row
10 Jumping Squats
Spider-Man down mat
10 Push-ups
Gymnastics Bear Crawl back
Back Squat (5@40%, 3@50%, 1@60%, 6×5@70%)
Based off new working max
12.5.16 (Time)
3 Rounds
20 KB Snatches 53/35 (R1, L2, etc)
30 Wallballs 20/14
Rx+ 70/53, 50 WBs
KB Snatches do not need to alternate or touch the ground each rep.
Cash Out
3x1min
Front Rack Hold (heavy)
Rest 2mins
Competitor
2 Rounds
Ski(row) 750/600m
Run 400m
Rest 3min