1.24.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10 Rounds

4 x 30′ Shuttle Sprints

2 x 30′ Empty BB OH Carry

Strength/Skills (Weight)

Bench Press Waves

Every 1:30 x 3 Rounds

3 Reps @ 70% (31×0 Tempo)

0:10 Top of Dip Support Between Sets

Every 1:30 x 3 Rounds

2 Reps @ 75% (42×0 Tempo)

0:10 Bottom of Dip Support Between Sets

Every 1:30 x 4 Rounds

1 Rep @ 80% (53×0 Tempo)

0:10 L-Hang Between Sets

Tasers For Tots (AMRAP – Reps)

Teams of 2

Every 1:30 x 20 Rounds (10 Each):

7 Push Press

14 AbMat Situps

Max Calorie Row w/Remaining Time

While your partner works you rest. Then you switch out. So both partners will do 10 rounds x 1:30 on/1:30 off.

After every round increase the weight by 5-10#. The Rx starting weight is 75/55.

Score Total Row Calories.

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