9.16.19

CrossFit Texarkana – CrossFit

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Warm-up

200m Run

Knee to Chest

Straight Leg Kicks

Samson

Spidermans

10 Slow Air Squats

10 Box Step-ups (Facing Box)

5 Lateral Box Step-ups (Right)

5 Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

200m Run

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Warm-up

Primer

2 Rounds

100m Run

5 Burpee Box Jumps

5 Thrusters (start with the barbell and work up to WOD weight)

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Step-Ups (24/20)

15 Thrusters 65/45

Rx+ Burpee Box Jump Overs 24/20, 95/65

Cash Out

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-up

Scale with dips

Posted in WOD