Blog Post

12.18.17

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

8 Overhead Squats

24 ft Broad Jumps

4 Knee Ups

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

Back Squat (5 Rep Max)

Of 1RM-5@50%, 5@60%, 5@70%

Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%

Farmers Tan (Time)

100m KB farmers carry 2KBs

30 KB swings

50m KB carry 2 KBs

20 KB swings

50m KB carry 2KBs

10 KB swings

RX+70/53

RX 53/35

scaled 35/26

will most likely need to go in Heats

Cash Out

3 Rounds

5 Kipping Swings

10 Jumping Bar Muscle-Ups