Announcements

The gym will be closed tomorrow due to the competition at Avidity. Come on out and support our individual competitors on Saturday and teams on Sunday!!! Starts at 9am

CrossFit Texarkana – CrossFit

View Public Whiteboard

12-11-15 (No Measure)

ROM WOD

barbell warm up

8 RDL

8 hang cleans

8 front squats

8 press

8 thrusters

8 split jerks

Handstand Walk (10 min to practice HS walk)

Salsa (AMRAP – Reps)

15 min AMRAP

30 clean and jerks 95/65

30 wall ball 20/14

21 clean and jerks 115/75

30 wall ball 20/14

15 clean and jerk 135/95

30 wall ball 20/14

9 clean and jerk 155/105

30 wall ball 20/14

if all reps are competed in 15 min then start over at the beginning and get as far as possible

RX+ weights re as follows

135/95

155/105

185/125

225/145