CrossFit Texarkana – CrossFit

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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