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Grace!!!

CrossFit Texarkana – CrossFit

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8-24-15 (No Measure)

100 single unders

3 rounds

5 KB deadlift

7 hanging knee ups

9 OH squat (PVC)

5-3-1 3 sec. pause Back squat week 2 (20 min CAP)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Warm-up

7 min to stretch and warm-up clean and jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
7 min time CAP

cash out

3x400m 1:1 rest

Endurance week 2 day 1 (Time)

5×400 meters

1:1 recovery

@ mile pace from last saturday

8 min pace is 2min per 400

9 min mile pace= 2:30 per 400
record slowest 400

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