6.7.20

CrossFit Texarkana – CrossFit

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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

Posted in WOD