Darth Vader

CrossFit Texarkana – CrossFit

Some of you might understand why I named this one Darth Vader!!!

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1-4-16 (No Measure)

3 min clock to work on double unders

1 double under

5 min running clock

8 burpees

8 KB front squat

8 KB clean and jerks(light)

5 min of mobility

work hamstrings, lower back, chest/shoudlers bands foam rollers etc.

coaches choice

Front Squat (5×3@ 85%)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
we will go in 2 heats for this one

Half of the class will go then the other half

Each person will need to be judged by a classmate

each rep requires you to touch your chest to the ground and touch the target with both hands at the same time 6″ above your head

cash out (no score)

3×8 KB RDL

3×8 hollow rock

3×8 GHD hip extension/ superman

Posted in WOD