12.8.19

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10:00 AMRAP

200m Jog

20 DKB Seesaw Floor Press

200m Row

10 DKB Seesaw Shoulder Press

Suggested KB Weight: 35/26

Strict Pullup Work (AMRAP – Reps)

With a partner…

3 Sets:

1-2-3, etc. Strict Pullups

With both partners hanging from the pullup bar, Partner A does a pullup, then Partner B does a pullups, then 2 & 2, then 3 & 3, & so forth until either failure or one partner drops from the pullup bar.

Score total reps over the 3 sets.

Rest 3:00 between sets.

Modify w/banded pullups (no bigger than blue) or ring rows.

Rx+ with a 20/14 medball between the legs.

Power Clean + Plyo (Weight)

3 x (1 Power Clean + 2 Broad Jumps)

1 Set @ 60%

1 Set @ 65%

3 Sets @ 70%

Joe Burreaux (Time)

Teams of 3

For Time:

800m Run Together

99 Medball Cleans (20/14)

400m Run Together

99 Burpees

200m Run Together

99 KB Swings (53/35)

100m Run Together

99 Situps

Rx+ 30/20 Medball, 70/53 KB, GHD Situps

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