CrossFit Texarkana – CrossFit
Warm-up (No Measure)
lot trips
3 rounds
5 med ball cleans
5 burpee over medball
10 mt. climbers
pull-up strength (No Measure)
pull-ups
8-6-4-2-2
strict as possible
make as hard as possible
Chip off the ole block (Time)
for time:
800 meter run
60 wall ball 20/14
40 box jumps 24/20
20 Shoulder to overhead 135/95
10 bar muscle ups
18 min Time CAP
Cash Out
3 min couch stretch/each side
Extra Comp work(clean and jerk) (Weight)
7 rounds
1 high hang clean+1 hang clean+1 split jerk