11.26.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

1:30 Row

3 Scap Pull

3 Hand Walk-Outs with pushup

3 Spiderman and Reaches each side

200m Run

5 Kip Swings

30s Plank Hold

5 Reverse Lunges each side

30s Row

5 Kipping Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Warm-up

Primer

@ lighter weight

200m Run

5 Power Cleans

5 Push Jerks

@ WOD weight

100m Run

2 Power Cleans

3 Push Jerks

Snack Bar (Time)

3 Rounds

400m Run

10 Power Cleans

10 Push Jerks

Rx 95/65

Rx+ 135/95

Cash Out

3 Rounds

EMOM x3

8 Burpee Box Jump Overs

Rest 1minute

Posted in WOD