Dancer
CrossFit Texarkana – CrossFit
12-15-15 (No Measure)
250 meter row
10 PVC pass throughs
30 seconds lizard pose or spiderman each side
10 OH squats
10 hang power snatches (catch in 4″ depth)
10 hang squat snatches
10 snatch balances
Snatch (7×3 Position Snatch add 10lbs from last week )
20 min CAP
score heaviest set or sets
Dancer (AMRAP – Rounds and Reps)
Death BY:
Thrusters 75/55
shuttle sprint
on 1st minute do 1 thruster and 1 mat sprints(down and back)
on 2nd minute 2 thrusters +2 mat sprints
and so on and so forth
*may need more than 1 heat
start barbells off of mats facing the Clock wall (stagger bars)
each athlete should stay in their own lane
***score rounds and reps
500m Row (Time)
Max Effort 500m Row
Comp extra work
