11.30.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

0:30 Hollow Hold

0:30 Air Squat (Arms Overhead)

0:30 Active Samson

0:30 PVC Overhead Squats

With Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

2 Rounds:

0:20 Hollow Hold on Bar

10 Scap Pull-ups

1-3 Strict Pull-ups https://youtu.be/ORkwXCf7fko

Hang Power Snatch

On the Minute x 8

2 Hang Power Snatches

(May increase weight each round)

No Air (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups

Cashout (No Measure)

Tabata Handstand Hold

Posted in WOD