The Dead Sea

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

12:00 (4-5 Rounds):

10 Calorie Row

10 Banded Russian KB Swings

10 Situps

100′ DxKB Farmer Carry

Strength/Skills (Weight)

Every 2:00 For 18:00 (9 Sets):

1-3) 3 Push Jerks @ 70%

4-6) 2 Push Jerks @ 75%

7-9) 1 Push Jerk @ 80%

Go from a rack.

2 Kneeling Jumps after each set. If you’re comfortable with it add height.

The Dead Sea (Time)

Teams of 2 or 3

2 RFT:

90 Deadlifts (135/95)

75 Hang Power Cleans (115/85)

60 Front Squats (95/65)

45 Floor Press (115/85)

30 Back Squats (135/95)

Every 5:00 as a team beginning at 0:00 stop and perform:

42 Pushups

30/21 Calorie Row

18 GHD or Weighted Situps (25/15)

25:00 Time Cap

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