Blog Post

11.21.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 minute Row

3 Rounds

10 Samson Lunges

8 Air Squats

6 Situps

4 Matrix

Warm-up *Barbell 3s (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

Warm-up

3 Rounds of DT

Work up to WOD weight each round

Habañero 🌶 (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Scale: 45% of 1RM C&J

Rx: 95/65

Rx+ 115/80

Cash Out

Bird Dog

10 Rounds Total

10s Hold, 5s Rest

Alternate limbs each round