CrossFit Texarkana – CrossFit
Warm-up CnJ (No Measure)
Lot Trips
3 rounds with Barbell
4 RDLs
4 Hang Muscle Cleans
4 Front Squats
4 Strict Presses
4 Burpees
Skill Work
10 min to work on a goal
11.9.16 (Time)
3 Rds
30 Wallballs 20/14
20 Power Snatches 75/55
10 C2Bs
Rx+ 95/65, Bar MUs
Cash Out
50 Hip Extensions
50 GHD Sit-ups
*add weight if desired
Hang Snatch (10×1 high hang+ low hang snatch @60%)
Extra Comp Work
*Form and technique