CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Shoulder Press (4×6)

70, 75, 80, 80%

Water Break Sclaled (AMRAP – Reps)

AMRAP in 4 minutes x3

15 Hang Power Cleans 95/65

15 Burpees

15/12 Calorie Row

Rest 4 Minutes

*Start each AMRAP with Hang Power Cleans

Water Break (AMRAP – Reps)

AMRAP in 4 minutes x3

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

*start each AMRAP with Hang Power Cleans