Relay Wednesday

CrossFit Texarkana – CrossFit

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12-2-15 (No Measure)

lot trips

spider man


over under

burpee broad jump

high knees

butt kicks


Pull-up strength

4 rounds not for time

5 scapular shrugs

3 wall climbs

5 strict pull-ups ( weighted, body weight, bands, rings)

Relay Wednesday (AMRAP – Rounds and Reps)

20 min partner AMRAP

250m row

10 thrusters 95/65

10 burpees over bar

1 partner completes a whole round while other partner rests

Competitor extra work (Muscle ups)

3 sets of

max effort strict MUs+kipping MUs

once you fail strict go straight to kipping without coming off of rings

*score total MUs and note strict and kpping

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