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7.14.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

60 Calorie Partner Row (Switch Every 10)

10 Scap Shrugs w/0:02 Pause

10 3-Way Lunges Per Leg

10 Scap Push-Ups

10 Lateral Box Step-Ups (0:05 Up/0:05 Down)

Max Standing Vertical Jump Test (Distance)

Everyone gets 3 attempts. Score highest jump. You will do this with a partner so you can mark each other’s jumps on the wall.

Weighted Strict Pull-Ups (Weight)

10:00 to work up to a heavy set of 3, or the lightest band resistance possible. Technique will be discussed prior to doing the exercise.

High Hang Power Snatch

15:00 to work up to a heavy double.

3 Single Leg Bounds Each Leg Between Attempts.

Looking for a Perfect 10 in a Motel 6 (Time)

Partner WOD

6 RFT:

10 Clean & Jerk (95/65)

10 Bar Facing Burpees

10/7 Calorie Bike

10 Back Rack Walking Lunges (95/65)

10/7 Calorie Row

10 Toes To Bar

Partners rotate every 2 movements.

Rx+ 135/95