10.1.19

CrossFit Texarkana – CrossFit

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Warm-up

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds

Fast Row

Low Box Jumps (Step Down)

Primer

1 Round

5 Burpee Box Jump Overs

5 Power Cleans (Performed at Light Weight)

5 Calorie Row

Build to WOD Weight

1 Round

3 Burpee Box Jump Overs

3 Power Cleans (Performed at WOD Weight)

3 Calorie Row

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans 115/85

27/21 Calorie Row

Rest 4 Minutes

Rx+: 135/95

Ecod Scaled (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Step Overs (24/20)

21 Power Cleans 75/55

21/15 Calorie Row

Rest 4 minutes

Rx+ 95/65

Cash Out

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Clean Pulls

Minute 2: 50′ Handstand Walk or 2 Wall Walks

Posted in WOD