The Last Dance

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10-15:00 Warmup (Athlete’s Choice)

Strength/Oly Lifting (No Measure)

Every 0:30 For 16:00 (32 Sets):

Sets 1-16…

1) 1 Power Snatch

2) 1 Squat Snatch

95#/65# BB

Pause to change weights…

Sets 17-32…

1) 1 Power Clean

2) 1 Squat Clean

135#/95# BB

The Last Dance (Time)

Teams of 3 or 4

For Time:

300 Reps of This Complex:

1 Agility Hurdle Jump

1 Wreckbag Burpee

1 Wreckbag Power Snatch

1 Back Rack Box Step Over

It is suggested that teams switch off every 5 reps. There will be 4 Wreckbag weights to choose from.

If you are uncomfortable with the Wreckbag you may sub in 2 DB’s (your choice of weight).

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