CrossFit Texarkana – CrossFit
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