Blog Post

10.11.17

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm-up

Coach’s choice

Bench Press (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

Double Burp (AMRAP – Reps)

Partner WOD

3x2min each (6 rounds total)

50 DUs

burpees with remaining time

1 partner works while other rests

score total burpees

Cash Out

Accumulate a 5 minute Plank Hold

each time you drop, do 10 Abmat situps

Power Clean (3@50%, 3@60%, 3@65%, 3@70%, 3@65%)