Blog Post

12.2.16

Announcements

Barbell class 9:00am
open gym 10:00am
All are welcome!!

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

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