CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 shoulder taps in plank

4 Scapular Pulls

7.17.17 Functional Fitness (AMRAP – Reps)

4×3 Minute AMRAP with 2 minute Rest

3-6-9-12-15-18-21-24-27-30-33, etc, etc until time expires

Burpees

Ring Rows

Air Squats
Begin each AMRAP where you stopped

7.17.17 High Performance (AMRAP – Reps)

4x3min AMRAP with 2min Rest

3,6,9,12,15…continue adding 3 reps each rd until time expires

Burpee Box Step-Overs 24/20

Pullups

Air Squats

7.17.17 Competitor (AMRAP – Reps)

4x3min with 2min rest

3,6,9,12

Burpee Box Jump Overs 24/20

Air Squats

Pullups

3,6,9,12

Burpee Box Jump Overs 24/20

Air Squats

C2Bs

3,6,9,12

Burpee Box Jump Overs 24/20

Air Squats

Bar MUs

*AMRAP MUs with remaining time after 15
After completing 12 reps of each movement, progress to the more difficult version of the pullup. Do not stop until 3mins has expired. Then continue where you stopped.

Cash Out

10 total Rounds with partner

10/8 Cal bike