CrossFit Texarkana – CrossFit
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