3.15.18
CrossFit Texarkana – CrossFit
Warm-up
ROMWOD
Metcon
Active Recovery for Open Athletes
3 Rounds
400m Jog
30s Samson each side
6 Wall Squats
9 KB Swings
-Then
3 Rounds
300m Light Row
5 Spiderman & Reaches each side
5 Kip Swings + 5 Pullups
15 Double Unders
20s Pushup Plank
Warm-up
Coach’s choice
OPEN range (Time)
3 rounds for time
200m run
10 clean and jerks 115/75
14 jumping lunges
