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Working 9 to 5

CrossFit Texarkana – CrossFit

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9-22-15 (No Measure)

lot trips

2 rounds

10 hang cleans

8 push press

6 front squat

4 pull-ups
***empty barbell


6 min of shoulder Mobility

work on front rack

Push Press week 1 (1×5@40% 1×5@50% 1×3@60% 1×5@65% 1×5@75% 1×5@85%)

Working 9 to 5 (Time)

For time:


Front squats 155/105

Chest to bar pull-ups


Front squats 225/155

Bar muscle-ups

Endurance cycle 2 week 1 day 1 (Time)

2 sets of 4x200m

Rest 1 min between 200’s and 4 minutes between sets

The pace should be uncomfortable

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