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CrossFit Texarkana – CrossFit

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Warm Up *time (No Measure)


12 cal row

10 KB Swings

8 Lunges

Shoulder Press (3@45%, 3@57.5%, 5×8@65%)

11.8.16 (AMRAP – Reps)


200m Run

Max Wallball Ground to Shoulder 20/14

Rest 2mins

Cash Out

3x90s Front Rack Hold

Heavier than last time

Hang Clean (10×1 high hang + low hang clean @ 60%)

Extra Comp Work

*Form and technique

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