9.29.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

1:30 Minute Row

8 Active Spiderman into Half Split (4R+4L)

0:20 Twisted Cross (each side)

8 Single Leg Glute Bridge (4R+4L)

5 Oil Pumpers

8 Single Leg Deadlift w/ Empty Barbell (4R+4L)

Deadlift

Find a 1RM

5@50%

3@60%

2@70%

1@75%

1@85%

Attempt 1RM

Belt Buckle (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155) or 70% of 1 Rep Max

50 Lateral Barbell Burpees

Cashout (No Measure)

Endurance Bike

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

*Straight Through With No Rest

Posted in WOD