backwardarrowcf@yahoo.com
1701 N. Treadaway Abilene, TX
325-400-1309 

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Copyright © 2019 CrossFit Backward Arrow

SWOD

Slay the Goat! Skills only, no barbell

CWOD

1->10 Tire Flips

10->1 Burpees

Row 5/3 cal b/w rounds

SWOD

Find heavy complex

Hang Snatch + Hang Squat Snatch + Power Snatch + Squat Snatch

CWOD

"Helen"

3 RFT

Run 400m

21 KBS (53/35)

12 pullups

SWOD

Row 2k

compare to 5-1-17

CWOD

Accumulate 1 min L-sit hold 

Then

2 rounds

15 HSPU

21 Ring rows

9 Snatch (135/95)

SWOD

HSPU work

CWOD

For time

100 Wall Balls (20/14)

50 Box Jumps (24/20)

25 Clean and Jerk (135/95)

Aerobic Capacity

4 rounds

Run 600m

easy jog 200m, no rest between rounds

Rest 2 min

2 rounds

Run 300m

easy jog 100m

CWOD

Teams of 3

150 Burpee box jump over

100 KB snatch 

50 TTB

25 WB each (not simultaneous) (20/14)

SWOD

4x5 Strict Press

Build

CWOD

4 RFT

15 Tire flips

50m KB farmer's walk (70/53/35)

20 KBS (70/53/35)

50m KB farmer's walk

SWOD

L-sit practice

Attempt to accumulate 2-3 minutes

CWOD

10 Rounds

10 DL (185/125)(155/105)

10 pushups

Optional additional work

Bell up KB walks (5 laps each hand)

OH walks with KB hanging off bar from bands

SWOD

Find heavy Snatch Balance (can be from the rack in later attempts)

CWOD

AMRAP 15

1...2...3...4...5...

OHS (155/105, 135/95)

25 DU

Run 200m

SWOD

Alternate partners

Row 10 cal

Row 20 cal

Row 30 cal

Row 40 cal

Row 50 cal

Paced air squats every time you come off of the rower

CWOD

6 RFT

5 Ring dip

10 Ring rows

5 Power clean (185/125)

Optional additional work:

3 ME pinch grip holds (45/35)

3x10 Front squat (build)

SWOD

Ring MU transition practice

CWOD

Death by:

TTB

Burpee

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