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CrossFit Texarkana – CrossFit

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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


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

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