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CrossFit Texarkana – CrossFit

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9-16-15 (No Measure)

100 jump rope of choice

2 rounds

8 KB clean and jerk alt. arms

8 push-ups

8 air squats


8 min EMOM 40 sec work 20 sec rest

3-5 strict pull-ups

5 strict dips

*if you do not have strict pull-ups, jump to pull-up and drop slowly for a negative


1-3 strict muscle ups EMOM 40s work 20s rest

Starburst (AMRAP – Rounds and Reps)

5 min AMRAP

5 push press 115/75

25 double unders

2 min rest

5 min AMRAP


25 double unders

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