11.17.19

CrossFit Texarkana – CrossFit

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Warmup (Monostructural) (No Measure)

4 Rounds @ Moderate Pace

10 Calorie Bike/Row

Alternate Ergs Each Round

100-200-300-400m Jog

Pullup Strength (No Measure)

On a running clock…

Max Effort L-Sit

Straight Into…

EMOM for 6:00

2-4 Strict Pullups

Straight Into

Max Effort L-Sit

Modify with ring rows at the most difficult angle possible. Choose difficulty over reps today.

Modifications will be explained for L-Sits.

Rx+ Strict C2B’s/Weighted

Barbell Cycling (Time)

For Time:

5 Snatches (75/55)

4 Snatches (95/65)

3 Snatches (115/75)

2 Snatches (135/95)

1 Snatch (155/105)

Rest 3:00

5 Cleans (135/95)

4 Cleans (155/105)

3 Cleans (185/125)

2 Cleans (205/145)

1 Clean (225/155)

Resting Bench Face (Weight)

Teams of 2

From 0:00-15:00

1.5 Mile Run (Partitioned any way)

From 15:01-21:00

Each partner will find a 3RM Bench Press. Score total combined weight.

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