CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Back Squat (5@55%, 5@62.5%, 3×10@67.5%)

Percentages based off 90% of 1RM

Last set can be 12-13 reps as long as it IS NOT to failure and there is still speed on the way up

10.17.16 (Time)

3 Rds

300m Run

20 Pushups

10 Squat Cleans 115/85

Rx+ 155/105
Power Clean + Front Squat is allowed

Cash Out

3x60s Zercher Holds AHAP

Rest 2 mins

Clean and Jerk (10×1@80-95%)

Extra Comp Work