9.17.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

1 Round:

1:30 Row

0:30 Brettzel on Elbows

0:30 Open Book

10 Woodpecker

5 Inchworm to Push Up to Down Dog

10 Side Lunges (hold 0:05 each side)

10 Bent Over Barbell Row w/ Empty Barbell

10 Clean Turnovers w/ Elbow Rotations (2 turnovers then 4 elbow rotations)

Shoulder Press (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

The Chief (5 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Cashout (No Measure)

ROMWOD

or

1-2 Rounds:

0:30 Pigeon Hold

0:30 Half Split

8-Way Wrist/Forearm Stretch (0:10 each way)

Posted in WOD