Blog Post

8.29.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warmup Spealler (No Measure)

500m Row

Spealler

Push Press (3×3)

based off 90% of 1RM

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses 45/35

25 Single Unders or 60s of DU practice

10 Strict Ring Rows or Racked Barbell

25 Single Unders or 60s of DU practice

Rx+ 80/65, DUs, Strict Pull-ups