CrossFit Texarkana – CrossFit
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