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8.2.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm Up *Cindy (No Measure)

2 minute cardio

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up

Work up to WOD weight

8.2.18 Functional Fitness & High Performance (2 Rounds for reps)

3 Minute AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 3 minutes

3 Minute AMRAP

Max Calorie Row

Rx 75/55

Rx+ 115/80

8.2.18 Competitor (2 Rounds for reps)

3 Minute AMRAP

@135/95

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 3 Minutes

3 Minute AMRAP

@155/105

3 Power Cleans

3 Front Squats

3 Push Jerks