CrossFit Texarkana – CrossFit
Warmup (No Measure)
10:00 AMRAP
8 Calorie Row
10 Medial Box Jumps (5R5L)
0:12 Hollow Bar Hang
Strength/Skills (Weight)
Weighted Strict Pullups
6 Sets of 3
0:15 German Hang in-between sets.
Form on bodyweight strict pullups should be impeccable before adding additional weight.
Son of a Motherless Goat (AMRAP – Reps)
Teams of 2
4:00 AMRAP
30 Calorie Row
20 Box Jump Overs (24/20)
10 Hang Power Cleans (95/65)
Rest 4:00
4:00 AMRAP
30 Calorie Row
20 Box Jump Overs (24/20)
10 Hang Power Cleans (115/85)
Rest 4:00
4:00 AMRAP
30 Calorie Row
20 Box Jump Overs (24/20)
10 Hang Power Cleans (135/95)
Rest 4:00
4:00 AMRAP
30 Calorie Row
20 Box Jump Overs
10 Hang Power Cleans (155/105)
Score Total Reps
Split reps down the middle.
Begin each new AMRAP where you left off on the previous one. The only dofference is that yoir weight will be heavier.