CrossFit Texarkana – CrossFit
Warm-up (No Measure)
50 jumping jacks
3 rounds
12 kb swings
10 squats
8 burpees
Overhead Squat (5×4)
Ascending weight
Flight Simulator (Time)
for time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
double unders for time
*you must stop after each round is completed
*if you break during a set you must start that number back over again
*Example: if I am on the round of 20 and I break at 19 I start over on the round of 20
20 min Time CAP
if doing singles double the reps unless you feel your not able to make it under the CAP
Snatch Pull (7 min EMOM)
Extra Comp Work
1 snatch pull + 1 floating squat snatch
*if you fail, drop 5-10 lbs for next set