CrossFit Texarkana – CrossFit
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.