CrossFit Texarkana – CrossFit
Warm-up (No Measure)
3 x 2:00 on/2:00 off
5 Sprawl Hops
4 Step-ups Per Leg
3 Hang Power Snatches (Empty BB)
2 Pause OHS (Empty BB)
100m Row (Sprint)
Start the next round where you left off the previous round.
Roll to Candlestick (No Measure)
Accumulate 30 reps at the lowest mat height possible. No weight allowed for counterbalance.
Gymnastics Strength (No Measure)
5 Sets
0:15 Top of Dip Hold
5 Ring Dips
0:15 Bottom of Dip Hold
5 Ring Dips
Add weight if possible.
No bands. A modification will be explained.
Clean Pull on 2″ Riser
8 Sets of 2 EMOM
@ 105% 1RM Clean
Bob’s Burgers (AMRAP – Rounds and Reps)
Teams of 2
20:00 AMRAP
10 Deadlifts (135/95)
8 Burpees
6 Hang Power Cleans (135/95)
4 C2B’s
2 Strict Press (135/95)
Rx+ 155/105, Bar Muscle-Ups
Partners Alternate Movements