Announcements
Barbell class 9:00am
open gym 10:00am
All are welcome!!
CrossFit Texarkana – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Skill Work
15 mins to work on a goal
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Cash Out
25 GHD Situps
20 GHD Hip Extensions
15 GHD Situps
10 GHD Hip Extensions
5 GHD Situps
Competitor
4x3min
500m Ski
Max reps Bench Press 205/135
Rest 2min