8.25.16
CrossFit Texarkana – CrossFit
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
