10.4.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Tabata x 12 Rounds (0:20 on/0:10 off)

1) Arms Only Bike/Legs Only Bike/Bike

2) Tall Muscle Cleans/Tall Power Cleans/High Hang Power Cleans

3) Alternating Stepups/Lateral Stepups Right/Lateral Stepups Left (20″ or lower)

4) Strict Press/BTN Strict Press/Push Press

Strength/Skills (Weight)

E2MOM For 18:00 (9 Sets):

Push Press Waves

3-2-1 @ 65/70/75%

3-2-1 @ 70/75/80%

3-2-1 @ 75/80/85%

3-5 Slow Pistols Per Leg Between Sets

(Modify w/1-Legged Stepdowns)

Washing Machine (AMRAP – Reps)

Teams of 2

12:00 AMRAP

Bike Calories

E2MOM: 5 Power Cleans @ 80%+

Rest 6:00

12:00 AMRAP

Row Calories

E2MOM: 5 Power Cleans @ 80%+

One person will row while the other does the power cleans. You will alternate duties every 2:00. Do not underestimate the power cleans!!! You’ve been warned!!!

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