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CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300 m row

3 rounds w/ barbell

5 rdls

5 hang muscle cleans

5 front squats

5 strict presses

Snatch Grip Push Press

5×4 behind the neck snatch grip push press

start light and build

Metcon (AMRAP – Reps)

12 min AMRAP

10 box jumps

3 squat cleans 95/65

10 box jumps

6 squat cleans

10 box jumps

9 squat cleans

*increase squat cleans by 3 reps each round until time expires

cash out (No Measure)

Double Tabata


Russian twists

Plank hold

Extra comp work (Time)

3 rounds

Farmers carry w/plates 25/15 30 meters

1 legless rope climb

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