CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Bike/Row

Plate 90° External Rotation Presses x 10 Reps Per Arm

Banded Sumo Walks x 20 Reps (Forwards and Backwards)

Banded DB Clean Pulls x 10 Reps Per Side (DB between feet)

Strength/Skills (Weight)

E2MOM For 10:00

Box Squats


Build to a 3RM

3-5 Parallette/Box Shoot Thrus Between Sets

6 Feet Apart (AMRAP – Rounds and Reps)

Teams of 2

6:00 on/2:00 off x 4 Rounds

10/7 Calorie Bike

10 Single DB Hang Clean & Jerks (50/35)

You go I go Style.

Rx+ 15/10 Cal Bike, AHAP w/good form on the DB’s

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