CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Shoulder Press (AMRAP @90#)

Based off 94% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

1@85%

AMRAP@90%

7.24.17 Functional Fitness (Time)

5 Rounds

5 Power Cleans 75/55

10 Strict Ring Rows

7.24.18 High Performance & Competitor (Time)

5 Rounds

5 Power Cleans 115/80

10 Pullups

Rx+ 155/105, C2Bs

Cash Out

EMOMX7

3-7 HSPUs or 2 Wall Walks