CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2min Light Bike
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with Pushups
5 Pause Wall Squats
Then 2 Rounds of Cindy
5 Pullups
10 Pushups
15 Air Squats
Bench Press (3@60%, 3@67.5%, 3×8@72.5%)
Percentages based off New Working Max
Aerobic Capacity 9.6.17 (Weight)
Team of 3
EMOM for 15 minutes one athlete will perform
10 Jump Rope
10 Situps
10 Unbroken Thrusters
*if 10 Thrusters are not completed or they are not Unbroken, athlete must complete 1 extra round
Cash Out
3 sets
10 second Front Rack hold
10 Front Rack lunges
10 second Front Rack hold