9.13.17
CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
300m Row
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
Warm Up *Cindy (No Measure)
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with Pushups
5 Pause Wall Squats
5 Pullups
10 Pushups
15 Air Squats
Bench Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP @85%)
Percentages based off New Working Max
9.13.17 Functional Fitness & High Performance (AMRAP – Reps)
16 minute AMRAP with Partner
Partner A will Row for 2 minutes to obtain as many calories as possible while Partner B performs 100 Single Under Jumps with a rope. After 2 minutes partners will swap.
Rx+ 50 Double Unders
Score total calories
9.13.17 Competitor (Time)
100/75 Calorie Bike for time
Every 2 minute perform 50 Double Unders
*at 3,2,1,Go, athletes will start on the bike
16 minute time cap
Cash Out
4 Rounds
12 T2B
100m Farmers Carry
Rest as needed
