2x the AMRAP

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Lot trips

3 rounds

10 alt box step ups

10 russian swings

10 knee raises

Gymnastics strength work(5-20-16) (No Measure)

3×8 strict pull-ups

3×8 dips

scale up or down as needed

2x the AMRAP (AMRAP – Reps)

6 min AMRAP

6 KB swings 70/53

6 toe to bar

2 min rest

4 min AMRAP

hand release burpees

your score will be total reps between both AMRAPS

Cash Out

2×200 meter farmers carry

use heavy KB

Comp extra work(conditioning) (Time)

6x200m sprints 2 min rest

about 80-85% effort on sprints

record slowest time

Posted in WOD