Newport Beach Crippler

CrossFit Texarkana – CrossFit

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4-11-16 (No Measure)

Lot trips

2 rounds

spiderman crawl( down and back)5 mats

10 KB front squats

gymnastics bear crawl (down and back)5 mats

10 KB swings

Back Squat (5@40% 5@50% 3@60% 3@70% 3@80% 3+@90% )

base numbers off of 90% of 1RM

Newport Beach Crippler (Time)

For time:

30 back squats @ BW

1 mile run

*scaling options

3/4 body weight

1/2 body weight

1/4 body weight

**if you choose you can start from the floor or rack

***we will have to share racks so partner together with someone of similar body weight

Cash Out

3 min wall stretch

accumulate 3 min in plank

Extra Comp. 3 Position snatch 4-11-16 (3-Position snatch EMOMx10)

10 min EMOM

3-Position snatch

increase load or stay same

Posted in WOD