CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
300m Row
Burpee broad jump + 10 Toe Touches
Samson + 5 Supermans
Inchworm w/ pushup + 10 Toe Touches
Spiderman + 5 Supermans
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
Bench Press (5@40%, 3@50%, 5×10@60%)
Percentages based off 90% of !RM
Aerobic Capacity 8.2.17 (AMRAP – Rounds and Reps)
15 minute AMRAP
200m Run
15 Abmat Situps
200m Run
12 Deadlifts @55%
NO STOPPING at any point during the WOD!!
Run does not count toward score.
400m Run Penalty as a class
Cash Out
3 sets each arm
Dumbbell Snatch + Overhead Squat + Sotts Press + Turkish Get-Up