10.8.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warmup DT (No Measure)

Then 2 Rounds

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Deadlift (3×5@70%)

15 minutes to complete

5@50%

5@60%

3×5@70%

Detour (AMRAP – Rounds and Reps)

AMRAP 12:

6 Handstand Push-ups

9 Deadlifts@55% of 1RM

30 Double Unders

Rx+ Strict HSPUs, 225/155

Detour Scaled (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Seated Dual DB/KB Press 35/25

9 Deadlifts @55% of 1RM

75 Single Unders or 20 Seconds of DU Practice

Cash Out

3 Rounds

20 GHD Sit-ups

20 Hip Extensions

2 minute Row

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