CrossFit Texarkana – CrossFit

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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