CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

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

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

10.4.18 Competitor (AMRAP – Rounds and Reps)

12 minutes

Buy-In: 1 mile Run

Then AMRAP with remaining time:

30 Hang Power Cleans 95/65

30 Front Squat 95/65

10.4.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

12 Minutes

Buy-In: 1k Run

Then AMRAP with remaining time:

30 Hang Power Cleans 45/35

30 Front Squats 45/35

Rx+ 75/55