CrossFit Texarkana – CrossFit
Warm Up *Bike (No Measure)
30 second Bike
3 Oil Pumpers & Warrior Reach
3 Walkouts
30 second Bike
6 Samson Lunges
6 Snatch Grip Romanian Deadlifts
30 second Bike
9 Counter Balance Squats with Plate
9 Snatch Grip Behind the Neck Push Presses
30 second Bike
5 Hang Muscle Snatches
5 Overhead Squats
Front Squat (5×5 based off 90% of 1rm )
15 min to complete
5@40%
5@50%
5@60%
5@65%
5@75%
5+@85%
2.20.18 Functional Fitness (AMRAP – Reps)
3x3min Rounds
12/9 Cal Row
12 Burpees
Max Front Squats 75/55
Rx+ 95/65
2.20.18 High Performance & Competitor (AMRAP – Reps)
3x3min rounds
15/12 Cal Row
15 Lateral Burpees Over Bar
Max Overhead Squats 95/65
Rest 3mins
Rx+ 135/95
Cash Out
3 sets
30s Bird Dog Hold each side
15 Hollow Body Plate Passes