2.19.20

CrossFit Texarkana – CrossFit

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Warm-up

300m Row

30 seconds each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

No Push-up Burpees

Performed with Low Box

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

3 Push Press

6 Single Dumbbell Box Step-ups (3 Each Leg)

3 Burpees

6 Calorie Row

Long Haul (Time)

2 Rounds:

20 Push Presses 95/65

30 Single Dumbbell Box Step-ups 35/25, 24/20

40 Burpees

50/35 Calorie Row

Rx+ 115/85, 50/35

*25 min Cap

Cash Out

EMOMX10

5 Unbroken Thrusters @70%

Posted in WOD