CrossFit Texarkana – CrossFit
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