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
ROMWOD
Warm Up *Jumps (No Measure)
2 Rounds
200m Row
10 Barbell Single leg RDLs
8 Air Squats
24 ft Broad Jumps
4 Walkouts with a Pushup
Warm-up *Barbell 3s (No Measure)
THEN
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (Find a 5 rep max)
At least 3 warmup sets
Find 5 Rep Max
5@95%
5@90%
12.14.17 Functional Fitness & High Performance (AMRAP – Rounds and Reps)
8 minute AMRAP
15 Wallballs 14/10, 9’/8’ target
15 Ring Rows or Racked Barbell Pulls
Rx+ Wallballs 20/10, 9’ target
12.14.17 Competitor (AMRAP – Rounds and Reps)
8mins
15 Wallballs 20/14
15 Pullups
Cash Out
55 Cal Bike