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