CrossFit Texarkana – CrossFit

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12-9-15 (No Measure)

Lot trips

bear crawl

samson

spiderman

gymnastics bear crawl

high knees

butt kicks

carioca

Pull-ups (3×8 pull-ups strict(weighted, body weight, band))

on pull-up strength if using a band on the first week use a green band, each week we will add reps

*no score for this one just record reps completed.

Dips (3×8 (weighted, boy weight, bands, boxes))

score our last set for max reps

The Tango (Time)

1000m row buy-in

30-20-10

KB swings 53/35

pull-ups

Comp extra work (No Measure)

5 rounds

1 Deadlift 75%

double sandbag farmers carry

1 legless rope climb

no time component