CrossFit Texarkana – CrossFit
Warm-up *Clean/Deads (No Measure)
300m Row
Then 3 Rounds with a Barbell
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Clean (5×1 Complex)
2 Squat Cleans + 1 Hang Squat Clean + 1 Hang Cluster + 1 Thruster + 1 Jerk
7.19.17 Functional Fitness (AMRAP – Rounds and Reps)
12 Minute AMRAP
750m Row Buy-In
Then as many reps as possible of
10 Med Ball Toss 8ft 20/14
10 Abmat Situps
30 Second Plank Hold
Every 3 second hold is 1 rep
7.19.17 High Performance (AMRAP – Rounds and Reps)
12min AMRAP
1km Row Buy-In
Then
5 Single Arm KB S2OH Right 35/25
10 Box Dips
5 Single Arm KB S2OH Right 35/25
10 Abmat Situps
*Odd rounds use right arm
Even rounds use left arm
7.19.17 Competitor (AMRAP – Rounds and Reps)
12min
1k Row Buy-In
5 Single KB S2OH 53/35
10 Ring Dips
5 Single KB S2OH 53/35
10 GHD Situps
Switch arms every rd
Cash Out
Tabata Hollow Body Holds