Announcements
ATTENTION!! BUSY WEEKEND!!!!!
* Faith RXd CFTXK chapter FRIDAY NIGHT LIGHTS FUNDRAISER THIS FRIDAY Dec 15th 6:30 (Contact JT with questions)
• Christmas party 6:00pm this Saturday Dec 16th
Please call Tanya if you can help decorate Saturday morning for party (903) 276- 6267
• Ruck For Randy Sams this Saturday Dec16th at 8:00am ( contact Dustin with questions)
Hope to see everyone there!!!
NO SATURDAY MORNING CLASSES
CrossFit Texarkana – CrossFit
Warm-up
Coach’s choice
Push Press (Find a 5 rep max)
At least 3 warmup sets
Find 5 Rep Max
5@95%
5@90%
Crossfit Regional WOD 12.2 (Time)
2000 meter Row
100 Air Squats
30 Hang Power Cleans 95/65
Scaled Option: 75/55
Rx+ 50 Pistols, 30 HPC 135/95
Cash Out
6 Rounds
10s L-sit
5 Tempo Pushups: 5 count top, 3 count down, 2 count bottom, fast up