8.16.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Partner 40 Calorie Row

200′ Bottoms Up KB Front Rack Carry

(100’R100’L)

Partner 40 Calorie Row

200′ Bottoms Up KB Overhead Carry (50’R50’L50’R50’L)

Aternate every 10 calories on the row.

The weight on the KB should be challenging but light enough to allow you to make it thru the carries unbroken.

Strength/Skills (Weight)

20:00 EMOM

1) Box Squat x 3 Reps (Build to a 3RM)

2) 1 Turkish-Getup Per Side (HBP)

3) 5-8 Handstand Donkey Kicks

4) Rest

Score 3RM Box Squat

Space Needle (Time)

Teams of 2

2 RFT

800m Row

30 DxKB Long Cycles (35/25)

800m Row

50 Russian KB Swings (70/53)

800m Row

30 DxKB Long Cycles (35/25)

800m Row

Alternate every 200m on the rower on Round 1, then alternate every 400m on Round 2.

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