Blog Post

7.15.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Samson Lunges

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Plate Presses

30 second Bike

5 Hang Muscle Cleans

5 Front Squats

Thruster (3RM)

15 minutes to build to a heavy 3

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters 95/65

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders

Cash Out

Tabata Bird Dog

Alternate Sides