5.21.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Bent-Over Rows

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Front Squats

30 second Bike

12 Overhead Squats with PVC

Warm-up

5 minutes to work up to WOD weight

Hot Air (AMRAP – Reps)

5×3 Minute AMRAP

30 Air Squats

20/15 Calorie Row

7 Power Snatches (95/65)

3 minutes Rest

Rx+ 115/80

Each AMRAP starts with Air Squats

Goal is to complete 1 Round at the least

Cash Out

2 Rounds

30 seconds Couch Stretch each side

4 Half Kneeling KB Hip Stretch each side

Posted in WOD