Rush

CrossFit Texarkana – CrossFit

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Warm-up

3-5 min foam roll

1 min each side

Couch stretch

Pigeon

Open Half kneeling

Child pose

2 Rounds

150m row

10 Slam balls

5 walkouts

W: Overhead Press 531 (555) (5,5,5,5+)

Overhead Press

Warm up Weight X5

65% X5

75% X5

85% X5+

*Use 90% of one rep max
Strict press knees don’t bend, no dip.

MWG: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

250m row

12 Alternating Dumbell Cleans 50/35

20 Push ups
Row counts as one rep.

Cashout (No Measure)

3 rounds

10 each side one arm ring rows.

https://youtu.be/s3_t_uJgE8A

10 ring dips

Rest as needed.

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