CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2 Rounds

10 Calorie Row

Band Monster Walks x 30’R30’L

3-Position Pullup x 2 Reps (0:01 Pause at each position

Band Drop Steps x 30’R30’L

5 Exaggerated Kipping Swings

Strength/Skills (Weight)

E2MOM For 10:00

Sumo Deadlift x 3 Reps

Build to a 3RM

Try to top out 5-10# heavier than last week. This week you will reset after each rep. No T&G’s!

6 Pistol Squats Between Sets @ 30×0 Tempo. Modify by squatting to a box.

Selective Attention Span (AMRAP – Rounds and Reps)

Teams of 2

10:00 AMRAP

7 Burpees

5 Calorie Bike

3 Bar Muscle Ups

5:00 Rest

10:00 AMRAP

7 Burpees

5 Calorie Bike

3 Ring Muscle Ups

Partners alternate full rounds.

If you cant do muscle ups then not to fear! Modifications will be explained so you WILL do them one way or the other.

Posted in WOD