12.17.19

CrossFit Texarkana – CrossFit

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Warm-up

8 Minutes For Quality

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Hang Power Snatch (15 Minutes to build to a heavy 3 reps)

Warm-up

Primer

10 Air Squats

5 Calorie Row

3 Hang Power Snatches

Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

Rx+ 135/95

*15 Minute Time Cap

Cash Out

Strict Gymnastics

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-up

Strict Ring Dip

Push-up

Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-Ups

Posted in WOD