5.26.19

CrossFit Texarkana – CrossFit

Warm-up (No Measure)

5:00 Light Bike

4:00 AMRAP For Quality

On Each Arm

9 Power Cleans

6 Front Squats

3 Power Snatches

*Build in weight on the DB*

3:00 Moderate Bike

Metcon (Weight)

One-Legged Front Rack Get-Ups

Start from seated position as low as possible and get up on one leg.

0:05 negative back to seated position with the same leg.

Work to heavy triple on each leg.

Tempo Thruster

0:05 Down

0:05 Up

0:03 Shoulder to OH

0:03 OH to Shoulder

Work to a heavy double.

Just Pulling Your Leg (AMRAP – Reps)

Teams of 3

32:00 AMRAP

18 Squat Cleans (95/65)

3 Sled Drags

15 Squat Cleans (115/85)

6 Sled Drags

12 Squat Cleans (135/95)

9 Sled Drags

9 Squat Cleans (155/105)

12 Sled Drags

6 Squat Cleans (185/125)

15 Sled Drags

3 Squat Cleans (205/135)

18 Sled Drags

AMRAP Squat Cleans (225/155)

Sled Weight = 45% Teams Avg BW

1 Sled Drag = 1 Mat Trip Down

If there aren’t enough sleds sub in a plyo box drag. You can add weight to this by stacking plates on the box.

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