CrossFit Texarkana – CrossFit
Warmup (No Measure)
Rowing Drills (0:30 Each)
Arms Only
Leg Drive Back Half
Leg Drive Front Half
Full Leg Drive
Full Row (Arms & Legs)
Turkish Getups
3 Sets of 3
Build in Weight
Tempo Bench Press (Weight)
7 Sets of 5 @ 30×0 Tempo
Begin w/an Empty BB & build to a
5RM
In between sets:
2-3 Cartwheel kickup to Wall Facing Handstands Each Side
Big Bear Chase Me (Weight)
Teams of 2
20:00 AMRAP
300/200m Row
5 Bear Complexes
Partners Alternate Full Rounds.
Start the bear complexes @ 40-45% of your 1RM Clean & Jerk & add 5-10# per round. Score your heaviest combined weight on your last complete set.
Does not have to be T&G.