Blog Post

9.26.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Back Squat (5@40%, 6@50%, 7@60%, 3×5@70%)

Run Forrest run (Time)

200m run

400m run

800m run

800m run

400m run

200m run

rest time is 1:1

if it takes you 1:03 to run the 200 then rest for 1:03 then run 400 and so on

Cash Out

Accumulate 3 mins Double OH KB Hold

High-Hang Snatch (8×1 high hang power snatch+1 low hang power snatch)

Heavier than last week

Ruck Work

4 rounds with sack 30/20

200m run

8 squats

4 burpees

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