10.26.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Row

10 Air Squats

10 PVC Pass Throughs

10 PVC Snatch Grip Overhead Alternating Lunges.

10 PVC Overhead Squats

2:00 Row

Round 1:

10 Overhead Squats w/ PVC

20 Alternating Step Ups

10 Front Squats with Med Ball

Round 2:

10 Overhead Squats w/ PVC

10 Box Jumps

10 Wallballs

Barbell Snatch Warm-Up:

5-7 Snatch Grip RDL

5-7 Muscle Snatch from Mid Shins

4-5 Drop Snatch work to bottom

5 Overhead Squats

Fight Night (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Overhead Squats (75/55)

20/15 Calorie Row

Cashout (No Measure)

Work on double unders and handstand walks or progression (get with the coach)

3 Rounds:

50 Double Unders

1:00 Max Distance Handstand Walks

Rest as needed between rounds

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