12.6.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Double Tabata

Odd Intervals: Shuttle Runs

Even Intervals: Plate Power Cleans, Shoulder Taps, Slam Ball Half Moons, Squat Jumps (Slow Down/Explode Up)

Strength/Skills (No Measure)

20:00 EMOM

1) 0:10 Dogsled Sprint (HEAVY)

2) 10 Tempo Ring Pushups (1010)

3) 15 Slam Balls (25 or 30/16 or 20)

4) Rest

Overdue (AMRAP – Reps)

Teams of 2

30:00 AMRAP

100/80 Calorie Bike

80 AbMat Situps

60 Step Back Lunges

40 Box Jump Overs (24″/20″)

60 Step Back Lunges

80 AbMat Situps

100/80 Calorie Row

CoEd teams will do a 90 Calorie Bike & Row.

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