CrossFit Texarkana – CrossFit

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4-1-16 (No Measure)

Lot trips

3 rounds

5 KB OH lunge each side

6 scapular pulls

7 Burpees

Gymnastics skill work (kipping) (No Measure)

10 min to practice kipping pull-ups and or learn

Run and Pull (Time)

For time:

400m run

18 Chest to bar

400m run

15 chest to bar

400m run

12 chest to bar

*200m penalty run for anytime you break the pull-ups

RX+ Ring MUs

Extra comp work(rowing) (Time)

Rowing Conditioning

5x500m rowing 1 min rest between efforts

record slowest time