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