9.28.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3 Lot Trips

12 Get Up Post To High Pelvis Bridge (6R+6L)

12 Side Lunges (6R+6L)

8 Wall Squats

0:30 Lat Stretch w/ Barbell

12 Elbow Rotation

0:30 Sumo Squat Hold

Clean and Jerk

Find a 1RM

5@50%

3@60%

2@70%

1@75%

1@85%

Attempt 1RM

Wiped Clean (5 Rounds for reps)

AMRAP 3:

30 Air Squats

20 Shuttle Runs 10m

7 Clean and Jerks (115/85)

Rest 1 Minute

AMRAP 3:

30 Air Squats

20 Shuttle Runs 10m

7 Clean and Jerks (115/85)

Rest 1 Minute

AMRAP 3:

30 Air Squats

20 Shuttle Runs 10m

7 Clean and Jerks (115/85)

Rest 1 Minute

AMRAP 3:

30 Air Squats

20 Shuttle Runs 10m

7 Clean and Jerks (115/85)

Rest 1 Minute

AMRAP 3:

30 Air Squats

20 Shuttle Runs 10m

7 Clean and Jerks (115/85)

Cashout (No Measure)

For Quality:

7 Strict Handstand Push-ups or Hold 1:00

7 Strict Pull-ups

Rest 1 Minute

5 Strict Handstand Push-ups or Hold 0:45

5 Strict Pull-ups

Rest 1 Minute

3 Strict Handstand Push-ups or Hold 0:30

3 Strict Pull-ups

Posted in WOD