Blog Post

4.23.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

4 Walkouts

2 Strict Pullups

Back Squat (3×10)

Based off 90% of 1RM

5 reps @55%

5 reps @62.5%

3 sets of 10 reps @67.5%

2018 AGOQ WOD 2 (Time)

4 Rounds

25 Pullup Variations

Level 1: feet at half length

2: feet at full length

3: feet elevated

4: Pullups

5: C2Bs

5 Cleans @80% of 1RM Clean

Kipping is allowed

15 Minute Cap- add 1 second to score for every rep not completed

Levels are based off your current ability:

1. No pullups

2. 1-3 Strict pullup

3. 3-5 Strict Pullups

4. 1-5 Strict C2Bs

5. 5+ Strict C2Bs

Cash Out

3 Rounds

10 PVC pass through

10 Reverse Lunges each side