11.22.20

CrossFit Texarkana – CrossFit

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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.

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