CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 Bootstrap Squats

4 Scap Pulls

Shoulder Press (5@50%, 4@67%, 7×3@75%)

6.28.17 Functional Fitness (Time)

50 Single Unders

20 Burpees

15 Hang Power Snatches 45/35

10 Cal Bike

15 Hang Power Snatches 45/35

20 Burpees

50 Single Unders

6.28.17 High Performance (Time)

50 Double Unders

20 Lateral Burpees Over Bar

30 Hang Power Snatches 75/55

400m Bike

30 Hang Power Snatches 75/55

20 Lateral Burpees Over Bar

50 Double Unders

6.28.17 Competitor (Time)

50 DUs

20 Lat Burpees Over Bar

30 Hang Snatches 95/65

400m Bike

30 Hang Snatches 95/65

20 Lat Burpees Over Bar

50 DUs

Cash Out

5 Rounds

1min work, 30s rest

Planks