CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Aerobic Capacity 7.25.17 (AMRAP – Rounds and Reps)

12 minute AMRAP

200m Run

10 Unbroken Pullups/Jumping/Ring Rows

200m Run

10 Unbroken Toes-2-Bar/Knee Ups/Toes-2-Wallball
Scale as needed to complete WOD without stopping.

Cash Out

5 Rounds

20s work, 40s rest

Bike, ski, run, or jump rope

Posted in WOD