Major League

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Tabata x 16 Rounds (0:20 on/0:20 off)

1) PVC Pass Throughs

2) Plank Hold (Hands or Elbows)

3) PVC Overhead Squats

4) Handstand Hold*

*If you cannot do a habdstand you will hold a down dog position.

Major League (AMRAP – Rounds and Reps)

20:00 AMRAP


14 Knees To Elbows

7 Reverse Burpees

14 Jumping Lunges

Pre-Spartan Recovery WOD (AMRAP – Reps)

20:00 AMRAP For Quality

10 Calorie Bike (Legs Only)

10 Unilateral Ring Rows (5R5L)

10 Empty BB Strict Press

10 Pushups

10 Empty BB Hang Squat Clean

0:10-0:15 Hollow Hold

10 Empty BB Back Squats (0:02 Pause)

0:10-0:15 Arch Hold

10 Empty BB Snatch Grip BTN Press

10 Calorie Row (Arms Only)
This option is for those doing the Spartan Race in Arlington on Saturday. If you are not participating in this event then you will do the WOD posted above.

After Party (No Measure)

3 Sets:

1K Bike (Holding a DxKB Front Rack)

Rest 1:30 Between Sets

Posted in WOD