CrossFit Texarkana – CrossFit
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!!!