8.16.16
CrossFit Texarkana – CrossFit
Warm Up *Shoulder (No Measure)
300m Row
2 rounds
10 KB thrusters
8 pullups
6 burpees
Bench Press (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)
8.16.16 (Time)
50 Abmat Situps Buy-In
27-21-15-9-3
KB Swings 53/35
1 Rope Climb after each set
Rx+ 70/53 & Legless Rope Climb
Time stops when feet hit the floor
15min time cap
Scale with 3 rope pulls + 3 knee ups
Cash Out
2min wall sit
Banded shoulder mobility
Extra Comp core work (No Measure)
4 Rounds
:30secs work :30secs rest
Front rack hold
Heavy
