CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
1:30 Row
3 Scap Pull
3 Hand Walk-Outs with pushup
3 Spiderman and Reaches each side
200m Run
5 Kip Swings
30s Plank Hold
5 Reverse Lunges each side
30s Row
5 Kipping Pullups
10 Pushups
15 Air Squats
Warm-up *Barbell 3s (No Measure)
1 Round
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Warm-up
Primer
@ lighter weight
200m Run
5 Power Cleans
5 Push Jerks
@ WOD weight
100m Run
2 Power Cleans
3 Push Jerks
Snack Bar (Time)
3 Rounds
400m Run
10 Power Cleans
10 Push Jerks
Rx 95/65
Rx+ 135/95
Cash Out
3 Rounds
EMOM x3
8 Burpee Box Jump Overs
Rest 1minute