8.25.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

4 Rounds

250m row

Gymnastic Bear Crawl

10 KB RDLs

10 KB SDLHP

Inch Worm (no pushup)

Deadlift (5@40%, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@100+%)

Continue with 1 rep until max is found

*Time permitting (Time)

3 rounds

25 wallballs 20/14

50 Lunges

Cash Out

30 TTB

Ruck Work.4 (Time)

4x400m run

Rest 90secs

Susan G Komen Tempo (Time)

Run 1 mile at 5k pace