CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 situps

6 Pushups

4 Squat Jumps

Bench Press (3@50%, 3@58%, 5×8@65%)

Percentages based off New Working Max

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

4 Minute AMRAP

15-12-9

Wallballs (males 14# ball to 9′, females 10# ball to 8′)

Knee-Ups

Max Calorie Row with remaining time

Rest 4 Minutes

4 minute AMRAP

15-12-9

Wallballs

Ring Rows

Max Calorie row with remaining time

Rx+ 20/10 wallballs to 9′ target

8.30.17 Competitor (2 Rounds for reps)

4min

15-12-9

Wallballs 20/14

T2B

Max Cal Bike with remaining time

Rest 4min

4min

15-12-9

Wallballs 20/14

Pullups

Max Cal Bike with remaining time

Cash Out

Tabata Hollow Body Holds