9.18.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Reverse Lunges each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Warmup DT (No Measure)

Then 2 Rounds

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Bench Press (15 minutes to build to a heavy 5)

Deadlift (15 minutes to build to a heavy 5)

Sharen (AMRAP – Reps)

AMRAP in 7 minutes

Wallballs 20/14

Posted in WOD