1.30.21

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup (No Measure)

1:30 Single Leg Row Each Leg

3 Rounds

25 Banded Good Mornings

15 PVC Pass Thrus

5 HEAVY Russian KB Swings

Snatch Work (No Measure)

Scarecrow Power Snatch

5 Sets of 3

Snatch Push Jerk

5 Sets of 3

Clean Work (No Measure)

Every 2:00 For 14:00 (7 Sets):

1 Clean Pull

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

Build to a heavy complex.

Core/Abdominal Work (No Measure)

2 Giant Sets:

0:20 Star Plank Each Side

20 Elbow Jacks

0:20 Crucifix Plank on Fingertips

5 Around The Worlds Each Way (BB or Pullup Bar)

Nifty Fifty (Time)

Teams of 2

4 RFT

50/35 Calorie Row

50 Wall Balls (20/14)

50 Box Jumps (24″/20″)

Posted in WOD