Blog Post

16.4

Announcements

Open gym from 9:30to 11
No border city barbell

CrossFit Texarkana – CrossFit

View Public Whiteboard

3-18-16 (No Measure)

250m row

Gymnastics bear crawl

10 air squats

Samson stretch

10 push-ups

Over under

10 sit-ups

Inchworm

High knees

Butt kicks

Carioca

WOD specific (No Measure)

Build up to weight in deadlift

5-3-2-1

4 wall balls after each round

16.4 (AMRAP – Reps)

13 min AMRAP

55 Deadlift 185/115

55 Wall Ball 20/14

55 Cal row

55 HSPU