Blog Post

11.22.18

CrossFit Texarkana – CrossFit

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the Nina, the Pinta, the Santa Maria (3 Rounds for reps)

AMRAP in 9 minutes

5 Rope Climbs

(3 Knee-Ups/T2B + 3 Pullups = 1 Rope Climb)

50′ Single Arm Kettlebell Overhead Lunge 50/35

*Swap arms every 25′. Every 25′ = 1 rep

Rest 5 minutes

AMRAP in 9 minutes

5 Dball/Wreckbag Over Racked Barbell 120/85

21/15 Calorie Bike

Rest 5 minutes

AMRAP in 9 minutes

5 Burpee Bar Muscle-Ups

(5 Devil Presses + 5 Step-Ups 24/20)

100′ Dumbbell Farmers Carry 50s/35s

*every 50′ = 1 rep