CrossFit Texarkana – CrossFit

Warm Up *Gymnastics (No Measure)

2 minute Bike/Row/Run

3 Rounds

8 Step-Ups

6 Russian KB Swings

4 Strict Pullups

Warm-up *Clean/Deads (No Measure)

THEN

3 Rounds

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%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

9.19.16 (Time)

10 Rds with a Partner (5 each)

5 Double KB Hang Cleans 35/25

10 Double KB Squat

Carry Both KBs 15m

Partner A completes a round while B rests

Rx+ 53/35

Cash Out

3x

15s Warrior Squat each side

30s Puppy Dog

Competitor

5 sets

Clean Extension + High Hang Squat Clean + Power Jerk + Split Jerk

*Focus on Body and Barbell Positioning

Add weight if desired