10.12.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

2 Minute Run, Row or Bike

40 Single Leg Jump Rope (20 Left 20 Right)

0:30 Seconds Single Leg Glute Bridges

0:30 Active Samson

0:30 Seconds Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

*Coaches choice for additional warmup and teaching Power Clean

Power Clean (3,3,3,3)

12-15 min

3@ 50%

3@ 60%

3@ 75%

3@ 80%

Tidying Up (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

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