CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Run (No Measure)

300m Row

Burpee broad jump + 10 Toe Touches

Samson + 5 Supermans

Inchworm w/ pushup + 10 Toe Touches

Spiderman + 5 Supermans

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Bench Press (5@40%, 3@50%, 5×10@60%)

Percentages based off 90% of !RM

Aerobic Capacity 8.2.17 (AMRAP – Rounds and Reps)

15 minute AMRAP

200m Run

15 Abmat Situps

200m Run

12 Deadlifts @55%
NO STOPPING at any point during the WOD!!

Run does not count toward score.

400m Run Penalty as a class

Cash Out

3 sets each arm

Dumbbell Snatch + Overhead Squat + Sotts Press + Turkish Get-Up

Posted in WOD