Workout, Happening, and Updates at CROSSFIT AMARILLO

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO SUPERSET(B)(C) — A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips METCON: (25:00)

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up WARM UP FOR CLEAN (5:00) EMOM 7: Clean Pull From Floor + 1 High Hang

Aerobic Base Development: (40:00) 3 Rounds: Row 1200 / 1000 M Row 30 Walking Lunges (15 each leg) 1000 M Run Coach Led Mobility 1:00

25:00 Running Clock: A) EMOM 7: Snatch Pull From Floor + 1 High Hang Snatch + 1 Hang Snatch at Knees + 1 Snatch from

Gymnastics Development On 10:00 clock, perform 1 of following Handstand Walk, Free Standing or Wall Assisted Handstand Hold, Wall Walks (accumulate 10), Box Handstand Walk

Strict Pulling Strength Perform all of (A) and then all of (B) A) 3 x 3-5 Weighted Strict Chin up or Pull up B) 3