CrossFit Texarkana – CrossFit
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)