CrossFit Texarkana – CrossFit
Warm Up #3 (No Measure)
2 Rounds
30 Seconds at each movement
Medball Front Squats
Easy Row
Samson
Medball Toss for height
Moderate Row
Spider-Man and Reach
Medball Cleans
Sprint Row
Walkouts
Warmup DT (No Measure)
3 Rounds of:
-12 Deadlifts
-9 Hang Power Cleans
-6 Push Jerks
Deadlift (3×5)
2 warmup sets
1×5@65%
1×5@75%
1×5+@85%
Skyscraper (AMRAP – Rounds and Reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike