CrossFit Texarkana – CrossFit
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