Tequila Sunrise

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Deadlift Warm up

ROMWOD

With Partner

Bike:

Alt. 30 seconds on 30 seconds off for 4 minutes

Then:

With KB

10 Suitcase Deadlifts ( 5 each side )

10 Russian KB Swings

10 alt. one arm overhead lunges with KB ( 5 each side)

6 alt. TGU

Deadlift ( EMOM 10, 9, 8, 7)

EMOM

Unbroken Sets

0:00-1:00 10 reps

1:00-2:00. 9 reps

2:00-3:00 8 reps

3:00-4:00 7 reps

Go as heavy as possible (65%-70% of 1 RM)

but with good form ,and unbroken.

Metcon (AMRAP – Reps)

‘Tequila Sunrise’

Partner WOD

10×2 minute AMRAPS (5 each)

8 Sumo Deadlifts 135/95

10/7 Calorie Bike

(Pick up where partner left off.)

Each calorie counts as one rep .(don’t reset monitor)

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