CrossFit Texarkana – CrossFit
7-20-15 (No Measure)
Lot trips
6 min of
6 thrusters
6 strict press
6 back squat
6 RDLs
5-3-1 3 sec. Pause Back Squat week 1 (Base the % off your front squat max)
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
Warm-up
8 min of Mobility
Banded shoulder stretches
set up for WOD and receive instruction
Dan Bailey (AMRAP – Rounds and Reps)
Death BY
Thrusters 75/55
Chest to Bar
Burpees
*on the first minute you will do one of each movement, 2nd minute you will do 2 reps of each and so on and so forth