1.21.20

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Jump Rope (Increase Pace 2nd Round)

Arch Bodyto Push-up

Deadlift (AMRAP@75% Based Off 90% of 1RM)

5@50%

3@60%

1@70%

AMRAP@75%

*Recalculate Working Max

Tri Sprint (AMRAP – Reps)

5 Rounds:

AMRAP 3:

18/12 Calorie Row

90 Single Unders or 60s of DU Practice

AMRAP 10 Meter Shuttles

Rest 3 Minutes Between Rounds

Rx+21/15 Cals, 60 DUs

Cash Out

4 sets

20 Abmat Sit-ups

3 Wall Walks or 50ft Handstand Walk

Posted in WOD