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CrossFit Texarkana – CrossFit

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12-21-15 (No Measure)

2 rounds

30s jump rope(singles or doubles)

30s shuttle run (jogging)

30s KB front squats with pause

30s rest

5 min mobility

wrists, hips, shoulders

Front Squat (6×3- 70% across warm up as needed)

Cupid (Time)

for time



Hang Clean 115/75

*7 burpee penalty for stopping to rest

no resting in the hang position or on shoulders

Comp extra work Rowing (5 Rounds for time)

5 rounds of 500m row

rest 1 min between rounds

row at 75% of max 500m pace

to get 75% divide your PR in seconds by .75

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