CrossFit Texarkana – CrossFit
Warm Up *Shoulder (No Measure)
50 DUs
3 rounds
10 Step-Ups
8 KB Swings
6 Burpee
Back Squat (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)
9.12.16 (AMRAP – Reps)
9min AMRAP
3 Ring Dips
3 Pullups
6 RingDips
6 Pullups
9 Ring Dips
9 Pullups
*Continue adding 3 reps every round until 9mins has expired
Scale with Ring Rows and Dips on a box, Parallel Bars, or GHDs
Cash Out
5x 30s work 30s rest
Hold the Bottom of an OHS AHAP
Hang Power Clean (3 EMOM for 10mins @70%)
Ruck Work
30min ruck with sack 30/20
The goal is to reach 2 miles