Blog Post

1.19.18

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

4 Rounds

Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Shoulder to Overhead

6 Medball Front Squats

4 Walkouts

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Split Jerk (Heavy Single)

3@50%, 3@60%, 2@70%, 2@80%, 1@90+%

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cash Out

5x30s Handstand Hold

Rest As Needed