10.6.19

CrossFit Texarkana – CrossFit

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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

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