“COMPOUNDING INTEREST”

CrossFit Texarkana – CrossFit

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Warmup DU/Squat (No Measure)

3-5 min foam roll

**1 Round:**

:60 Jump Rope (Double or Single)

:60 Squat Hold

:60 PVC Pass Through / Around the World (:30 of each)

:30 Jump Rope (Double or Single)

:30 Air Squat (controlled to a medicine ball)

:30 PVC Overhead Squat Hold *(Assess for correct overhead position)

Barbell Warm up

5 RDL

5 Clean High Pulls

5 Elbow Rotations

5 Overhead Press

5 Front Squats

5 Thrusters

Front Squat 5 3 1 (5,5,5) (5,5,5+)

5@ light weight

65% X5

75%X5

85%X5 +
Working off of 90% of 1 Rep Max

Metcon (Time)

For Time:

5 Rounds of:

30 Double Unders

10 Overhead Squats (95/65)

FOR RX+

Directly Into..

1 Round of:

30 Overhead Squats (95/65)

100 Double Unders

Cashout RDL/100m run/100m recovery walk (No Measure)

3-4 rds

10 RDL with WOD weight

100m jog

100m recovery walk

Posted in WOD