3.23.20

CrossFit Texarkana – CrossFit

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Warm-up

For Quality:

2 InchwormsVideo

2 Strict Pull-ups

2 Broad Jumps Video

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Cairo without Equipment (AMRAP – Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Cairo with Equipment (AMRAP – Reps)

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Posted in WOD