Speedball

CrossFit Texarkana – CrossFit

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MWG (No Measure)

3-5 min Foam Roll

2 Rounds Jumping Jacks

:20 on. :10 off

3 rounds

:20 on :10.off

Rd 1 Single Unders Both Feet

Rd 2 left side

Rd 3 right side

5 Air Squats

5 Walkouts

5 Burpees

Barbell Warm Up

5 RDL

5 Bent over rows

5 Muscle clean

5 Overhead Press

5 Front Squats

5 Thrusters

Overhead Press (5,3,3,3)

531. Week 3,3,3

60%X5

70%X3

80%x3

90%x3

Metcon (Time)

4 Rounds

Rest 2 min between rounds

3 Power Cleans 135/95

3 Push Jerks

10 Burpees

20 situps

30 DU

10 Burpees
Clean and Jerk should be unbroken each round.

Score total time.

Log start and finish splits.

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