Blog Post

1.19.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Sumo Deadlift (5@50%, 5@60%, 3×5@70%)

1.19.17 (AMRAP – Reps)

4x2mins

4 Front Squats @60%

100m Run

Rest 2mins
Each round starts with 4 Front Squats

Run counts as 2 reps

Squat Clean is allowed

Cash Out

5×10 Kipping Swings

Comps: MU Transitions

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