CrossFit Texarkana – CrossFit

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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