CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (AMRAP @75%)

Based off 90% of 1rm

5 reps @50%

3 reps @60%

1 Rep @ 70%

10-12 Reps @75%

Dead Legs (AMRAP – Reps)

8 min AMRAP

10 box jumps

5 Wall Ball Shots

10 box jumps

10 Wall Ball Shots

10 box jumps

15 Wall Ball Shots

10 box jumps

20 Wall Ball Shots

10 box jumps

25 Wall Ball Shots

*add 5 wall ball shots each round

box jumps stay at 10 reps

Cash Out

Tabata Plank