Blog Post

8.30.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

Row 300m

3 Rounds

5 Pullups

10 Pushups

10 Situps

15 Squats

Back Squat (1 Rep Max)

5@40%, 5@50%, 3@60%, 1@70%, 1@80^, 1@90%, 1@100+%

8.30.16 (AMRAP – Rounds and Reps)

10 min AMAP

20 Double Unders

10 T2B

5 C2B
Double Singles

Scale: L-ups or Toes-to-KB, pullups or supine ring rows

Cash Out

50 GHD Situps

50 RDLs

Susan G Komen 5k

10 min Jog warm up

3x400m Run @ 1 mile pace

400m walk RI

10 min Jog cool down

Ruck Work

15 min Ruck with Ruck sack 30/20