CrossFit Texarkana – CrossFit
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