Blog Post

11.30.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

8 minute Warmup (No Measure)

For 8 Minutes

30 seconds Jump Rope

4 Scap Pulls

6 Samson Lunges

8 Russian KB Swings

10 Banded Good Mornings

Warmup DT (No Measure)

3 Rounds of D.T.

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Deadlift (5×5)

5@60%

5@65%

5@70%

5@75%

5@80%

Under the Weather Functional Fitness (AMRAP – Rounds and Reps)

AMRAP in 13 minutes

200 Single Unders

200m Run

200 Single Unders

20 Wallballs 14/10, 9/8’

200 Single Unders

20 Deadlifts 75/55

200 Single Unders

20 Burpee Box Step-Overs 24/20

Under the Weather High Performance & Competitor (AMRAP – Rounds and Reps)

AMRAP in 13 minutes

100 Double Unders

200m Run

100 Double Unders

20 Wallballs 20/10, 9’

100 Double Unders

20 Deadlifts 95/65

100 Double Unders

20 Burpee Box Jumps 24/20

Rx+ WBs- 20/14, 10/9′

DLs- 135/95

Cash Out

4×6

Dead Bugs