CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 Rounds
1 minute Row
3 Spiderman and Reaches each side
5 Scap Pull
4 Oil Pumper + Warrior Squat
3 Hand Walk-Outs with pushup
Then
30s Row
5 Kip Swings
5 Pushups with a 3 count Plank hold
5 Quality Step-ups each side
5 Kipping Pullups
10 Pushups
15 Air Squats
Bench Press (5×5 percentage based off 90% of 1RM)
12 minutes to complete
5@40%
5@50%
5@60%
5@65%
5@75%
5+@85%
Warm-up
8 minutes to build to WOD weight
Recommend 2 reps immediately followed by 2 T2B, then increase load
Nowhere Fast (Time)
For Time:
50 Power Cleans (155/105)
On the Minute Starting at 0:00- 5 Toes to Bar
15 min Cap
Cash Out
3 sets
10 Supine Trunk Rotations each side
30s Couch Stretch each side