CrossFit Texarkana – CrossFit
12-29-15 (No Measure)
Lot trips or run inside for 2 min
Barbell warm up(clean grip)
3 rounds
5 shrugs from hang
5 High pulls from hang(elbows high)
5 muscle cleans from hang
5 squat cleans from hang
Clean (20 min T.C. Find 1 rep max clean or power clean)
Wet Bandits!!! (Time)
For time:
3 rounds
21 box jump 24/20
15 burpee
9 squat cleans 95/65
RX+ do 135/95 squat cleans
15 minute time CAP
Core work (No Measure)
3 rounds
12 hollow rocks
20s Lsit hold(top of dip)
8 weighted sit-ups or GHD
No measure