Blog Post

9.27.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Band Pull-Aparts

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

10 PVC Pass Throughs

10 Pushups

15 Air Squats

Bench Press (3@50%, 3@60%, 6×5@70%)

Percentages based off New Working Max

9.27.17 (AMRAP – Reps)

Teams of 3

18 min AMRAP

150m Row

12 Alt KB/DB Snatches 35/25

Max Unbroken Pullups

Scale: 8 KB Snatches 25/18, Ring Rows

Rx+ 12 DB Snatches 50/35, Chest-2-Bars

*Athlete A will complete 1 Round while B&C rest. Only Pullups count forward score

Cash Out

Superset x3

20 Landmines

10 V-Ups

Snatch Pull (3@70%, 3×3@80%)

High pulls based off 1RM Snatch