CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

250m Row

5 Strict Pushup Burpees (Gymnastic Style)

30 Banded Good Mornings

Strength/Skills (Weight)

EMOM For 16:00 (8 Rounds):

1) 1 Library Deadlift (80%+ of 3RM)

2) 7-10 GHD Situps or 10-15 Weighted Situps (35#/25# DB)

Snowmageddon (AMRAP – Reps)

Teams of 2

24:00 AMRAP

3 Power Snatch

6 Bar Facing Burpees

150m Run

Partners will take turns doing the power snatch/BFB couplet, but you will each run the 150m together each time. You may sub a 200m Row or a 500m Bike for the run. The run counts as 2 Reps (1 Rep per athlete).

The starting Rx weight for the power snatches is 75/55. You will have the option to stay where you are or add weight each round.

Your score at the end of the WOD will be the total number of reps accumulated between you & your partner PLUS the heaviest combined power snatch weight that was successfully lifted. For instance, if you get 12 total rounds at 11 reps per round that’s 132 reps, and if one team member snatched 135# & the other 105#, that would be 240# total, which you would then add to 132 for a total score of 372.

Posted in WOD