8.14.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

0:30 Single Right Leg Jump Rope

0:30 Single Leg Saddle Pose

0:30 Air Squat Hold w/ Elbow Rotations w/ Barbell

0:30 Single Left Leg Jump Rope

0:30 Single Leg Glute Bridges

0:30 Russian Baby Makers

1:30 Row

Front Squat

Based on 3RM

5@ 50%

3@ 60%

2@ 70%

1@ 75%

1@ 85%

1@ 1RM

Buy, Buy, Buy (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Cashout (No Measure)

Posted in WOD