CrossFit Texarkana – CrossFit

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4-12-16 (No Measure)

250 meter row

4 rounds

25 double unders

5 PVC pass throughs

5 push jerks (PVC)

Shoulder Press (5@40% 5@50% 3@60% 3@70% 3@80% 3+@90% )

Beef Jerky (AMRAP – Reps)

8 min AMRAP

2 Jerks 115/75

2 C2B

4 jerks

4 C2B

6 jerks

6 C2B

….add 2 reps each round until time is up

scale with regular pull-ups, bands, ring rows

Cash Out

50 GHD hip extensions or supermans

Extra Comp work 4-12-16 (conditioning) (Time)

3 rounds

20 GHD sit-ups

20 cal row

20 double unders