10.20.16
CrossFit Texarkana – CrossFit
Warm Up *ROMWOD (No Measure)
ROMWOD
For 7mins
10 Wallballs
15 Box Jumps (try not to step up. Focus on power in hips)
200m Row
Deadlift (5@55%, 5@62.5%, 3×10@67.5%)
Percentages based off 90% of 1RM
10.20.16 (Time)
3 Rds
9 Snatches 95/65
15 Lateral Bar Over Burpees
Rx+ 135/95
Power Snatch or Squat Snatch is allowed
15min Cap
Clean Pull (4×1)
Extra Comp Work
4×1 Power Cleans 80-90% of PC Max
4×1 Clean Pulls95-100% of Clean Max
4×1 Clean Deadlifts 110-120% of Clean Max
