10.18.20

CrossFit Texarkana – CrossFit

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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.

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