CrossFit Texarkana – CrossFit

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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

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