CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Gymnastics (No Measure)

100m row

8 burpees

Spiderman

6 lunges

Gymnastics Bear Crawl

100m row

8 situps

Samson

6 pullups

Burpee Broad Jump

Skill Work

Work on a goal for 15mins

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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

Percentages are based off 90% of 1rm

Recalculate working 1rm