5.15.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

20 Single Unders

4 Walkouts

6 Oil Pumper + Warrior Reach

8 Samson Lunges

10 Situps

Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Hang Power Clean (2 reps EMOMx7)

Ascending in weight

Undercover Functional Fitness (Time)

3 Rounds

15 Power Cleans 75/55

20 Push-ups on 20” Box

Immediately into

2 Rounds

21/15 Calorie Row

115 Single Unders

Immediately into

30/20 Calorie Bike

Rx+ 95/65, Heavy Rope

Undercover High Performance (Time)

3 Rounds

15 Power Cleans 95/65

20 Push-ups to 20″ Box

Immediately into

2 Rounds

24/18 Calorie Row

90 seconds Double Under Practice

Immediately into

35/25 Calorie Bike

Rx+ Strict Push-ups, 75 Double Unders

Undercover Competitor (Time)

3 Rounds

15 Power Cleans 115/80

20 Strict Push-ups

Immediately into

2 Rounds

27/21 Calorie Row

75 Double Unders

Immediately into

35/25 Calorie Bike

Rx+ 50/35 Calorie Bike

Posted in WOD