Blog Post

12.27.17

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

8 Shoulder to Overhead

24 ft Broad Jumps

4 Knee Ups

Push Press (3 Rep Max)

5@50%, 3@60%, 1@70%, 1@80%

3 sets to find a 3RM. Looking for 95+% of 1RM

Then, of 3RM- 3@95%, 3@90%

12.27.17 (Time)

4×4 minute rounds

Complete 1 round AFAP. Score slowest round

25 Air Squats

17/12 Calorie Row

7 Power Clean and Jerks 95/65

Scaled Option:

20 Air Squats

15/10 Calorie Row

7 Power Clean and Jerks 75/55

Rx+

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks 115/80

Cash Out

4 Rounds

50m KB Waiters Carry

50 Russian Twists (R1, L2, R3, etc)