CrossFit Texarkana – CrossFit
4-4-16 (No Measure)
Lot trips
Spider man crawl
10 air squats
samson stretch
10 burpees
gymnastics bear crawl
10 side to side lunge(5 each side)
high knees x2
butt kicks x 2
carioca
Back Squat (5@40%, 5@50%, 3@60%, 5@65% 5@75% 5@85% )
base these numbers off of 90% of 1RM
Throw and clean (Time)
3 rounds for time:
20 Wall Ball 20/14
10 power cleans 115/75
RX+155/105 power cleans
12min time CAP
Cash Out
50 banded tricep extensions
50 banded curls
Extra Comp Work(c&j 4-4-16) (1 P.C. +1 hang Cluster+ 1 split jerk)
7×1 power clean+1 hang squat clean thuster + 1 split jerk