Blog Post

1.18.17

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Push Press (5@50%, 5@60%, 3×5@70%)

2 count Pause on first two sets

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Crossfit Open Scaling Standards

60 Cal Row

50 Hanging Knee-Ups (knees swing above hips, feet break bar plane)

40 Wall Balls to a 9′ Target 14/10

30 Cleans 115/75

20 C2Bs

Cash Out

30 Hip Extensions

60 Russian Twists

Comps: weighted

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