CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Gymnastic Bear Crawl

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

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

3 Position Clean (Heavy Complex)

Mid-thigh, knee, floor
1 complex every 90s for 6 Rounds

Work up to a heavy complex

1.31.18 (Time)

3 Rounds:

15 Hang Power Cleans (75/55)

15 Lateral Barbell Burpees

Rx+ 115/80
Athletes must use the new Burpee standard