CrossFit Texarkana – CrossFit
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