9.13.16
CrossFit Texarkana – CrossFit
Warm-up CnJ (No Measure)
Lot Trips
3 rounds with Barbell
4 RDLs
4 Hang Muscle Cleans
4 Front Squats
4 Strict Presses
Shoulder Press (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)
9.13.16 (Time)
300m Row
25 Wallball shots 20/14
20 G2OH 95/65
150m Row
20 G2OH
25 Wallball shots
300m Row
15min Cap
Cash Out
5×10 Ab Rollouts w/ barbell
Ruck Work
4min EMOM
10 KB Swings 53/35
5 Burpees
Susan G Komen 5k
10min jog
2x1k Run @1mile pace -5s
10min jog
