CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 Rounds
1 minute Bike
3 Spiderman and Reaches each side
5 Scap Pulls
3 Hand Walk-Outs with pushup
5 Pause Wall Squats
Then
30s Bike
5 Kip Swings
5 Pushups with a 3 count Plank hold
5×3 count Pause Air Squats
5 Kipping Pullups
10 Pushups
15 Air Squats
Bear Warmup (No Measure)
3 Rounds
3 Bear Complexes
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes