CrossFit Texarkana – CrossFit
Warm Up *Shoulder (No Measure)
50 double unders
2 rounds
10 KB thrusters
8 pullups
6 burpees
7.11.16 (AMRAP – Rounds and Reps)
12min AMRAP
12 T2B
30′ Handstand Walk
12 C2B
30′ Handstand Walk
Scaled option: knee ups, 60′ bear crawl, pullups/ring rows/barbell pulls from rack
Every 6′ HSW or BC counts as 1 rep
Front Squat (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)
Cash Out
50 Russian twists
50 Hip Extensions
Competitor Extra work (high hang snatch) (No Measure)
1 High Hang snatch @ 75% EMOM for 10 mins
Work technique, form, and speed under the bar