CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Clean (Power Clean + Hang Squat Clean)

10 minutes to work up to a heavy single

work in teams of 2 or 3

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling Options:

7 Ring Rows, Pullups, C2Bs

7 Box Dips, Ring Dips

10 Hang Power Cleans 95/65, 115/80

Cash Out

Alternating Rounds with partner

10 Rounds Each

10/7 Calorie Bike