1.06.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

0:30 PVC Pass Throughs

0:30 PVC Overhead Squats

0:30 PVC Hollow Hold youtu.be/ZWSDpsgZH4w

0:30 PVC Arch Hold

youtu.be/NsElA8x9pvo

30 Seconds PVC V-Ups

youtu.be/-lvdWJC5b8M

Snatch Grip Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Overhead Squat (8,6,5,5)

Work up to a heavy 5 rep Overhead Squat

Grimace (Time)

For Time:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Directly Into…

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

*Completion time 12-20:00

Cashout (No Measure)

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)

*Rest as needed between rounds

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