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