Blog Post

Run and Sit

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

250 meter row

samson

10 air squats

spiderman

10 pushups

high knees

10 jumping jacks

butt kicks

10 mt. climbers

carioca down and back

Front Squat (5@40% 5@50% 3@60% 5@65% 5@75% 5+@85%)

base numbers off of 90% of 1RM

Run and Sit (Time)

for time:

800m run

80 sit-ups

800m run

Comp extra work(snatch balance) (Weight)

snatch balance

work to a heavy triple