CrossFit Texarkana – CrossFit

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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