Black Friday Deal

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or Row

6 Spiderman into Box Step-ups

0:45 Half Split (each side)

6 Scap shrugs into 6 Superman/ Hollow Body (on rig)

6 Strict Press and Reach (0:03 hold at top)

6 Front Squats (0:05 hold at bottom)

1:00 Bike or Row

4 Step down/ Step up Burpee Box Jumps

30 Single unders

4 Kipping Pull-ups

4 Strict Press (build to WOD weight)

4 Front Squats (build to WOD weight)

0:30 Bike or Row

2 Burpee Box Jump overs

10 Du’s

2 Strict Pull ups

2 Push Press (WOD weight)

2 Front Squats(WOD weight)

Black Friday Deal (No Measure)

E.M.O.M Complete 5 Rounds of Each Movement:

5 Front Squats (75% BW)

Rest 1:00

5 Burpee Box Jump Overs

Rest 1:00

5 Strict Pull-ups (BW or Band)

Rest 1:00

50 DU’s

Rest 1:00

5 Push Press (75% BW)

Rest 1:00

Posted in WOD