CrossFit Texarkana – CrossFit

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Warmup (No Measure)

1,000-800-600-400-200m Bike

0:25-0:20-0:15-0:10-0:05 Elbow Plank

Strength/Core Work (AMRAP – Reps)

10 Rounds x 0:30 on/0:30 off

Barbell Rollout to Muscle Clean & Press (75/55) x Max Reps

Empty Nester (AMRAP – Reps)

Teams of 2

Every 7:00 x 4 Rounds

0:00-4:00: 15 Seconds Barbell Movement*/15 Seconds Rest (45/35)

4:01-7:00: Max Calorie Bike

For the first 4:00 partner does the barbell movement while the other rests. Then switch off. For the last 3:00 one partner bikes while the other rests. Switch off every 10/7 calories.

*Barbell Movement

R1 – Front Rack Reverse Lunges

R2 – Strict Press

R3 – Front Squats

R4 – Bent Over Rows

Score total combined reps.

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