5.1.19

CrossFit Texarkana – CrossFit

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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 Oil Pumper + Warrior Squat

Then

30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Warm-up

Primer

1 Minute Row

5 T2B

4 WBs

3 Power Cleans

2 Muscle-Ups

14.4 Scaled (AMRAP – Reps)

14-Minute AMRAP:

45/30 Calorie Row

50 Toes-To-Barbell

40 Wall-Ball Shots, 14 to 9’ / 10 to 8’

30 Cleans, 75/55

20 Jumping Chest-To-Bars

Rx+ 20/10 to 9’ target

95/65 Cleans

C2Bs

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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