CrossFit Texarkana – CrossFit

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7-15-15 (No Measure)

250 meter row

6 min of

10 PVC pass throughs

10 oh squats (PVC)

10 burpees over PVC

Warm-up

6 min of shoulder mobility

bands

lacrosse ball

foam roller

Leblanc-Bazinet (no score for this portion of WOD)

12 min EMOM (muscle up progression)

1st minute pullups/ ring rows (strict) 2-5 reps

2nd minute M.U. transitions rings or box 3-5

3rd minute 3-5 dips ring or box

start on any station then repeat though 4 rounds of each

* if you have muscle ups then do 2-5 muscle ups on 1 minute then 5-7 GHD situps on other minute

Leblanc-Bazinet (AMRAP – Reps)

5 min AMRAP

25 bar facing burpees

with remaining time max effort chest to bar

rest 2 min

5 min AMRAP

25 bar facing burpees

with remaining time max effort double unders

*score total chest to bar and double unders