11.22.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Thrusters

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

Primer

4 Wallballs

4 Single Arm Dumbbell Snatches

4 Box Jumps

4 Single Arm Dumbbell Clean and Jerks

4 Calorie Row

Singled Out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

*step-ups are allowed

Posted in WOD