12.2.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Slow Air Squats

Medicine Ball Deadlifts

Shuttle Run

Active Samson

Medicine Ball Squats

Faster Row

Active Spidermans

Medicine Ball Strict Press

Tabata Hollow Body Hold

Primer

5 Kip Swings

5 Single DB Deadlifts Each Side

3 Knees to Chest

3 Snatches Each Arm

@ WOD weight

1 Round

4 Wallballs

100m Run

4 Toes to Bar

4 Dumbbell Snatches

Flintstones (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs 20/10, 9’ target

400m Run

30 L-Ups

20 Alternating Dumbbell Snatches 35/25

Rx+ 20/14, T2B, 50/35

Back Squat (CASHOUT:)

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

Posted in WOD