CrossFit Texarkana – CrossFit
Warm-up (No Measure)
100m Run
0:30 Plank Hold
5-4-3-2-1
Slam Ball Pushups
Dragon Flag Practice (No Measure)
Brand new movement! We will use bands for this one. If you can comfortably do the movement then try to do 3 Sets of 10.
Barbell Cycling (Weight)
Every 2:00 x 8 Sets
5 C2B Pullups
1 Squat Clean
Start at 60% 1RM Squat Clean & Build.
Score heaviest lift.
Rx+ 3 BMU
The Break Up & The Make Up (Time)
Teams of 2
Part A: The Break Up
EMOM for as long as possible…
Min 1: 1 Push Press + 5 Double Unders
Min 2: 2 Push Press + 7 Double Unders
Min 3: 3 Push Press + 9 Double Unders
One partner does the PP & the other does the DU, then switch duties the next minute…
BB Weight: 115/85
Rest 10:00
Part B: The Make Up
6 Rounds (Alternating)
5 Power Snatches (95/65)
10 Back Squats (95/65)
500m Bike