5.17.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Row

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

President Jackson Functional Fitness (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

20 Deadlifts 75/55

20 Walkouts with a Push-up

20 Ring Rows or Racked Barbell Pull-ups

20 Shoulder Taps in Plank (10 each arm)

President Jackson High Performance (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

20 Deadlifts 115/80

8 Wall Walks

20 Ring Rows

20 Wall Assisted Shoulder Taps (10 each arm)

Rx+ Pullups

President Jackson Competitor (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

20 Deadlifts 155/105

20’ Handstand Walk

20 Pull-ups

20’ Handstand Walk

Every 5’=1 rep

Cash Out

5×10/8 Cal Bike

Rest/work: 2/1

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