Blog Post

10.31.17

CrossFit Texarkana – CrossFit

Warm Up *Gymnastics (No Measure)

2 minute Bike/Row/Run

3 Rounds

8 Step-Ups

6 Russian KB Swings

4 Strict Pullups

Warm-up *Clean/Deads (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Front Squat (1@70%, 1@77.5%, 5×3@82%)

🎃Happy Halloween🎃 (AMRAP – Rounds and Reps)

12 minute AMRAP with Partner

100m Run

20 foot Bear Crawl

3 Deadlifts 185/125

4 Knee-Ups

Partner A will complete a round while Partner B holds 1 Kettlebell 53/35 in one hand. Partner A may rest as needed. However, anytime Partner B places the kettlebell on the floor, both partners will do 3 Burpees before continuing with the AMRAP

*Partners are allowed to hand off Kettlebell to avoid burpee penalty

*Kettlebell must be placed on the ground for athletes to switch hands

*Burpees do not count toward score

Rx+ Deadlift 225/165, 20ft Handstand Walk, T2B, 70/53 KB
run counts as 2 reps

bear crawl/handstand walk count as 2 reps

Cash Out

Tabata Push-up Plank

Snatch (2@60%, 2@70%, 2@80%, 2@85%)

dump and quickly reset