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