CrossFit Texarkana – CrossFit
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