Blog Post

6.14.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

30 seconds Row

3 Walkouts

4 Oil Pumper + Warrior Reach

5 Samson Lunges each leg

6 Kip Swings

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Deadlift (3×8)

8@65%

8@70%

8@75%

Team Rush Hour (AMRAP – Rounds and Reps)

Teams of 2

3 Rounds

AMRAP in 3 minutes

10/7 Calorie Bike

8 Burpees

6 Dumbbell Power Snatches

Rest 3 minutes

Scale: 35/20

Rx: 50/35

Rx+ 70/50

*partners will alternate movements.

teams will start each AMRAP where the last ended

Cash Out

Casual Row for 10 minutes