CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

50 Double Unders

3 rounds

10 RDLs

8 squats

30 sec samson hold each leg

7.7.16 (Time)

200m run

20 jumping lunges (R1, L2, R3, L4, etc)

200m run

18 jumping lunges

200m run

16 jumping lunges

200m run

14 jumping lunges

*continue doing 2 less jumping lunges after every 200m run
15 min time cap

Add 1 sec for every rep not completed

Run counts as 2 reps

Snatch Grip Deadlift (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)

Percentages are based off 90% of 1rm