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CrossFit Texarkana – CrossFit

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MGW( Run , Clean , Handstand) (No Measure)

200m walk

1 min couch

1min pigeon

1 min half kneeling

200m jog

Mat Trips:



Gymnastic Bear Crawl

Burpee Broad Jumps

200m jog

2 rounds of

5 strict pull ups

4 wall walks

5 facing wall squats

Bench The 5’s

Build to a 5rm

Drop 5% x5

Drop 10% x5-7

Clean Primer (3,3,3,3)

With an Empty Barbell


5 Clean High Pulls

5 Muscle Cleans

5 Power Cleans

5 Push Press

Warm Up to WOD Weight


Metcon (AMRAP – Reps)

You Never Know

15 Min AMRAP

6 Power Cleans 155/110

200m run

10 Handstand Push Ups or 20 Hand release Push Ups

Posted in WOD