CrossFit Texarkana – CrossFit
Warm Up *Shoulder (No Measure)
50 DUs
3 rounds
10 Step-Ups
8 KB Swings
6 Burpee
4 Pullups
gymnastics pullup skill (No Measure)
3 rounds
:30s work :30s rest
1. Superman Hold
2. Hollow Body Plate Pass
3. Front lever attempts
9.7.16 (AMRAP – Reps)
2 rounds
3mins
200m run
AMRAP HSPUs
-Rest 3 mins-
3mins
200m run
AMRAP Thrusters 75/55
-Rest 3 mins-
Score total reps of HSPUs and Thrusters only. Run does not count
Scale with 100m Run and Box HSPUs
Cash Out
Double Tabata Planks
Alt Side-Middle-Side-Middle
Clean and Jerk (1 Rep Max)
Ruck Work
3 Rounds with sack 30/20
15 squats
10 ste-ups
5 pushups