CrossFit Texarkana – CrossFit

View Public Whiteboard

6-11-15 (No Measure)

250m row

high knees

butt kicks

burpee broad jump

spiderman crawl

power skips for height

samson stretch

5-3-1 SUMO Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%




The Crane technique (Distance)

3x max effort med ball throw from the knees 14/10

3x max effort vertical jump

1x max effort toes to bar/knee ups, if you do not have toes to bar

add total distance and reps together for an overall score


14 foot medball throw

30 inch vertical jump

30 toes to bar

would equal 44 feet plus 30 inches is 46’6″

cash out

2x200m farmers carry 70/53