6.22.16
CrossFit Texarkana – CrossFit
CrossFit warm up 2 (No Measure)
300 meter row
2 rounds
12 alt step-ups
10 situps
8 toe touches
6 hand walk-out with push up
CrossFit warm up 2 (No Measure)
300 meter row
2 rounds
12 alt step-ups
10 situps
8 toe touches
6 hand walk-out with push up
Pull-ups (5-4-3-2-1)
As difficult as possible. Add weight if needed
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cash Out *Hollow Body
30 Hollow Rocks
30 Hip Extensions
Hang Clean (6 x 90 secs)
1 high hang clean + 1 low hang clean + 1 clean from the floor
*all are squat cleans
