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9.4.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

500m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Jumps (No Measure)

Then

250m Row

3 Rounds

10 Step-Ups

8 Situps

6 Samson Lunges

4 Walkouts

9.4.18 (AMRAP – Rounds and Reps)

13 Minute AMRAP

60 Alternating DB Snatches 50/35

50 Wallballs 20/14

40/30 Calorie Row

30 Burpee Box Jumps 24/20

Cash Out

30 Russian Twists

30 GHD or Abmat Situps

30 KB RDL

30 Hip Extensions or Supermans witha 2 count hold