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Partner Whip and Pull

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

50 DUs

3 rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Push Press (5@40% 5@50% 3@60%5@75% 3@85% 1+@95%)

Partner Whip and Push (AMRAP – Rounds and Reps)

10 min Partner AMRAP

15 DUs

3 C2B

15 DUs

6 C2b

15 DUs

9 C2B

-add 3 Chest to Bar each round until 10 min is up

-1 partner completes a full round then the next partner may go

Cash Out

50 hip extension/ supermans

25 hollow rocks

Pistols and GHDs (Time)

30-20-10

Pistols

GHD situps

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