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2.21.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

EMOM (Weight)

9 Minute EMOM

1: 3 Hang Power Cleans @60% + 1 Ring Muscle-Up (Dip)

2: 2 Hang Power Cleans @70% + 2 Ring Muscle-Ups (Dips)

3: 1 Hang Power Clean @80% + 3 Ring Muscle-Ups (Dips)

Repeat 2Xs

2.21.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

AMRAP 15 minutes

15 Hang Power Cleans 75/55

20/15 Cal Row

15 Ring Rows or Racked Barbell Pulls

120 Single Unders

Rx+ 95/65, Pullups, 60 DUs

2.21.18 Competitor (AMRAP – Rounds and Reps)

AMRAP 15min

15 Hang Power Cleans 135/95

20/15 Cal Bike

15 C2Bs

60 DUs