CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

50 Jumping Jacks

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

3.21.17 (Time)

3 Rounds

400m Run

40 Double Unders

20 Walking Lunges (R1, L2, etc)
Single Unders 2:1

For ahletes that can do 5-10 Double Unders Unbroken: if 40 reps is not obtained 7 attempts, then continue on with the rest of the workout.

14min Cap-if you do not believe you can meet the cap, scale run 200m

Cash Out Row (Distance)

30 seconds row

60 seconds rest

60 seconds row

45 seconds rest

90 seconds row

30 seconds rest

60 seconds row

15 seconds rest

30 seconds row