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Dead Legs

CrossFit Texarkana – Explosive Strength and Speed

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Speed and Strength 6-2-15 (No Measure)

Row 250 meters

ladder drills

3 rounds

5 pushups

7 squats

Front Squat (5×2)

Skill Work

Med ball throw from knees

over head

chest pass

x10 each for max distance

*feet flat on floor

Dead Legs (AMRAP – Reps)

8 min AMRAP

10 box jumps

5 Wall Ball Shots

10 box jumps

10 Wall Ball Shots

10 box jumps

15 Wall Ball Shots

10 box jumps

20 Wall Ball Shots

10 box jumps

25 Wall Ball Shots

*add 5 wall ball shots each round

box jumps stay at 10 reps