CrossFit Texarkana – CrossFit
Warm-up (No Measure)
3-Way Plank Hops
5 Wall Angels after each round.
Gymnastics Skills (No Measure)
Every 1:15 x 10
6 Strict Pullups (Modify w/Overhand Ring Rows w/0:01 Pause)
0:10 Ring Support Hold/Ring Pushup Hold/Gymnastics Plank on Hands
3-Position Pause Power Clean
EMOM x 10:00
Lift bar to 1″ off the ground & pause 0:01, then pause 0:01 at the top of the knees, then pause 0:01 in the power position, then lower the bar to the ground and do a power clean at normal tempo.
Work up to a heavy single.
Do 3-5 sets with an empty barbell prior to the EMOM.
Teams of 2
Partners Alternate Bike Calories as desired. Partners will alternate reps on the Squat Snatches.