CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

6.14.18 (Time)

For Time

75 Burpee Box Jumps 24/20

7 minute time cap

Add remaining reps to time

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RUNNING PROGRAM

No Rest between sets!

4 sets

200 meter Run 5-6 RPE

200 meter Jog 3-4 RPE

4 sets

200 meter Run 6-7 RPE

200 meter Jog 4-5 RPE

*Absolutely No Walking! If at any point you are walking, your Run is too fast