12.30.19

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

3 Wallballs

3 Hang Power Snatches

3 Box Jumps

3 Front Squats

3 Cal Row

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20 minutes

20 Wallballs 20/10, 9’ Target

20 Hang Power Snatches (65/45)

20 Box Jumps 24/20

20 Front Squats (65/45)

20/15 Cal Row

Rx+ 20/14, 10’/9’, 95/65

Back Squat (CASHOUT: 5×1 Tempo Back Squat + 2 Back Squats)

5s down + 1s Pause at bottom + stand

Then 2 Squats

Set 1: 60%

Set 2: 65%

Set 3-5: 70%

Posted in WOD