Blog Post

7.30.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Get-Up Shoulder Rotations

30 second Bike

6 Samson Lunges

6 Walkouts

30 second Bike

9 Russian Kettlebell Swings

9 Pushups

30 second Bike

5 Hang Muscle Cleans

5 Strict Presses

Bench Press (3×3 based off 90% of 1RM)

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (35/25)

14 Kettlebell Goblet Hold Reverse Lunges (R1, L2, etc)

7 Push Jerks (115/85)

Rx+ 53/35, 165/115

Cash Out

Double Tabata Plank

Alternate: Side, Middle, Side, Middle