11.09.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Row or Bike or 400m Run

0:45 to 1:00 at Each Movement

Box Step-ups

Slow Air Squats

Hollow Hold

Single Dumbbell Goblet Squats

Arch Hold

Down Dog

Lateral Burpees Over Dumbbell

Single Dumbbell Deadlifts

Hollow to Arch Hanging from Bar

Bench Press (5,5,5,3,3)

Primer (No Measure)

1 Round:

5 Wallballs

6 Alt. Dumbbell Power Snatches

5 Box Jumps

5 Toes to Bar

Shot Caller (Time)

5 Rounds For Time:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar

*25:00 Time Cap

Cashout (No Measure)

5:00 to complete unbroken rounds 30, 30 ,30 30, 50 or practice Double Unders.

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