CrossFit Texarkana – CrossFit
Warm Up (hams) (No Measure)
50 DUs
3 rounds
10 KB RDLs
8 KB Swings
6 KB Thrusters
8.3.16 (Time)
100 DUs
80 Russian KB Swings 70/53
600m Row
40 Snatches 75/55
20 Lateral Burpees Over Bar
Double the Single Unders
Gymnastics skill work (kipping) (No Measure)
Practice Kipping HSPU, HSWalks, tripod, or any variation thereof for 10 mins
Cash Out
3x1min goblet squat w/ 1min rest
Extra Comp Work(c&j
10 x 3 Position Clean + 1 Split Jerk @ 70% of 1rm High hang clean