CrossFit Texarkana – CrossFit
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