CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

Metcon (No Measure)

As a Recovery for those in the Open

For quality

5 Rounds

300m Row

10 Abmat Situps

9 Wall Squats w/ PVC pipe

8 Pushups

7 Hang Power Snatches*

6 Box Jumps

5 Burpees

4 Pullups

3 Deadlifts*

20s Plank

1 Clean&Jerk*

*weight should start with the Barbell and only increase slightly to a light load throughout each round

10.18.17 (AMRAP – Reps)

2mins work

1min rest at each movement

Air Squat

Pushup

Box Jump 24/20

Burpee

Air Squat
For those not participating in the Open….

(you should be participating)