5.31.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Medball Toss for height

Moderate Row

Spider-Man and Reach

Medball Cleans

Sprint Row

Walkouts

Warm-up

Primer

@lighter weight, low intensity

100m Run

6 Single Alternating DB Snatches

6 Alternating Step-ups

6 Deadlifts

100m Run

3 Dual DB Snatches

@wod weight, moderate intensity

100m Run

6 Single Alternating DB Snatches

6 Alternating DB Step-ups

6 Deadlifts

100m Run

3 Dual DB Snatches

Six Feet Under Scaled (AMRAP – Rounds and Reps)

300m Run

30 Kettlebell Swings 35/25

30 Step-ups 24/20

30 Kettlebell Deadlifts 35/25

*run=1 rep

Six Feet Under (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

400m Run

30 Dual Dumbbell Hang Snatches

20 Single Dumbbell Alternating Step-ups 24/20 (R1, L2, R3, etc)

10 Deadlifts

Rx 35/25, 95/65

Rx+ 50/35, 135/95

*run=1 rep

Posted in WOD