CrossFit Texarkana – CrossFit
Warmup (No Measure)
3 Rounds:
150m Row
10 Slow Duck Walk Steps (5+5)
1:00 Pigeon Per Side
Catalyst Athletics Clean & Jerk Warmup
Gymnastics (Distance)
15:00 Kneeling Jump Practice
Add height if you’re able.
Weightlifting (Weight)
EMOM For 10:00
1 Enderton Front Squat Complex @ 45-50% of 1RM Max Front Squat
The complex is:
1 Front Squat w/0:03 Pause
1 One & a Quarter Front Squat
1 Regular Front Squat
Got The DT’s (Time)
Teams of 2
For Time:
7 Rounds of DT
One Partner works while the other rows 14/10 calories. Then switch.
R1: 95/65
R2: 105/75
R3: 115/85
R4: 125/90
R5: 135/95
R6: 145/100
R7: 155/105