CrossFit Texarkana – CrossFit
Warm-up
Coach’s choice
4.11.17 Functional Fitness (Time)
Buy-In 750m Row
21 Step-Ups 24/20
9 Pullups
18 Knee-Ups
15 Step-Ups 24/20
6 Pullups
12 Knee-Ups
9 Step-Ups 24/20
3 Pullups
3 Knee-Ups
4.11.17 High Performance (Time)
Buy-In 1000m Row
21 Box Jumps 24/20
9 Rope Climbs
15 Box Jumps 24/20
6 Rope Climbs
9 Box Jumps 24/20
3 Rope Climbs
4.11.17 Competitor (Time)
Buy-In 1000m Row
21 Box Jumps 30/24
9 Legless Rope Climbs
15 Box Jumps 30/24
6 Legless Rope Climbs
9 Box Jumps 30/24
3 Legless Rope Climbs
Cash Out
5x500m Bike
Rest 30seconds
Extra Competitor Work (Distance)
Handstand Walk for Max Distance